LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?
Danger, Opportunity, Choice.
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press . https://www.youtube.com/watch?v=a-iuHd5iZTU&feature=youtu.be
Hollow Hold
PVC Snatch Balances . https://www.youtube.com/watch?v=f2TIMp8rj3s&feature=youtu.be
Arch Hold
PVC Squat Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
S: Squat Snatch (12 min to build to a heavy single)
*Athletes will have 12 minutes to build to their heavy single squat snatch
*Aim to get in a lot of lighter sets in before building heavy, as the squat snatch is a movement that can feel better with more reps
Teach/Skill
CHEST TO BAR
Elbows Back on Pull
The main focus today on both movements is the elbows. On the chest to bar pull-up, we can think about pulling the elbows back behind the body. Pulling the elbows back exposes more surface area of the chest and brings the body closer to the bar in order to make contact. This differs from the elbows down position we see in the traditional chin over bar pull-up.
Movement Prep
5 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups
Movement Subs
Reduce Reps
Chin Over Bar
Jumping/Banded Chest to Bar Pull-ups
Ring Rows
SQUAT SNATCHES
Elbows High
The elbows play a vital role in the snatch as well. When we snatch today, let’s focus on getting the elbows high and outside. Doing so keeps the bar tracking close to the body after athletes reach triple extension. We often see the elbows float away from the body after extension like in a kettlebell swing. This makes the accuracy and balance of securing the weight overhead that much more difficult. T***ake a look at the daily video for a look at good and bad elbow positions in the squat snatch.***
Movement Prep
5 Hang High Pulls
5 High Pulls (Mid Shin)
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3 Hang Power Snatches
3 Power Snatches
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3 Hang Squat Snatches
3 Squat Snatches
Daily Video:
https://www.youtube.com/watch?v=G4MfVab2wJE&feature=youtu.be
WOD: Metcon (Time)
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups
GENERAL
The Squat Snatch is the focus of today’s two part workout
We’ll start the day by building to a Heavy Single Squat Snatch
Part 2 is “”Snake Bite””, a CompTrain Benchmark workout last completed on 4.1.19
This workout should take under 15 minutes to complete
Before completing the squat snatches in the workout, we’ll build to a Heavy Single Squat Snatch
For athletes with no goals of competing in the sport of CrossFit, Power Snatches and Chin Over Bar Pull-ups may be better options – as those are less risky
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh
Looking to choose a pull-up variation or rep number that you could also complete the set of 21 in 1-2 sets when fresh
With 45 reps of each in the workout, these will likely be completed in smaller chunks
GENERAL
Both of these movements are all about setting yourself up for a strong set of 15
Break up the set of 21’s in a way that allows you to minimize time spent not moving, especially in the second round
SQUAT SNATCHES & CHEST TO BAR PULL-UPS
21’s:
7 Sets: 3’s
6 Sets: 6-5-4-3-2-1
5 Sets: 5-4-4-4-4
4 Sets: 6-5-5-5
3 Sets: 7-7-7 or 8-7-6
2 Sets: 12-9
15’s:
5 Sets: 3’s
4 Sets: 4-4-4-3
3 Sets: 5-5-5 or 6-5-4
2 Sets: 8-7
9’s:
3 Sets: 3’s
2 Sets: 5-4
Capacity Builder
5 Sets, Not For Time:
60 Unbroken Double Unders
40% Unbroken Ring Muscle-ups
*no more then 1:30 on double unders per round
*scale muscle ups as needed
LINS FITT 