Goldilocks

LINS FITT – Functional Fitness

Mindset

WU: Warm-up (No Measure)

DAILY MINDSET

“You won’t help shoots grow by pulling them higher.” – Chinese Proverb

This quote speaks to partience.

A “shoot” is a term for young plants. We can all recognize that pulling on the base of a plant does not result in faster growth – it actually pulls them out of the ground pre-maturely.

When patience runs thin, remind ourselves of this quote. Emotions will run, and we will want the immediate satisfaction of whatever it may be. This can be setting be setting a personal best on the snatch, or the passing of a slow car in traffic.

It is a reminder to focus on the process, which would be the water and nutrients the plant needs, rather than the endstate.

Warm Up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Bike Warmup

30 Seconds

Easy

Seconds Moderate

Seconds Fast

30 Seconds

Front Plank

Slam Ball Deadlifts

Slam Ball Strict Press + Reach

30 Seconds

Side Plank (Each Side)

Slam Ball Deadlifts

Slam Ball Strict Press + Reach

Table Top Stretch: 2 Minutes

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Child’s Pose on Ball: 1 Minute

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Chest Stretch: 1:30 Each Side

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Teaching

TEACHING

BEAR CRAWL

Moving Plank

The bear crawl is a great full body exercise, and something we can think of as a moving variation of the front plank. Thinking of it that way sets the tone for the movement. Just like in a front plank, we’re looking for a flat back and supported spine. The added challenge of moving forward also requires us to avoid any side to side rotation. Stay squared and stay tight.

Metcon

WOD: Metcon (Time)

3 Rounds:

100′ Bear Crawl or HS Walk

20 D Ball over Shoulder

30/21 Calorie Assault Bike

After Party:

Body Armor

3 Rounds:

25 GHD Sit-ups/Sit ups/Strict Toes to Bar

10 Dumbbell Bent Over Rows (Each Side)

STIMULUS

This Body Armor piece is for quality over time

Feel free to build in weight on the Dumbbell Bent Over Rows with each round, but choose weights you can complete the reps without breaking

Using a single dumbbell, complete 10 reps on each side before moving back to the GHD

SUBSTITUTIONS

GHD Sit-ups

Dumbbell Weighted AbMat Sit-ups

10 Strict Toes to Bar

MOVEMENT PREP

Warmup Set

With Ligher Weight:

5 GHD Sit-ups

5 Dumbell Bent Over Rows (Each Side)

5 GHD Sit-ups