LINS FITT – Functional Fitness
Mindset
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess
The simplicity in this quote, but how deep it travels, is worth reading twice.
We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.
Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.
It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.
Open-mind. Forever a student.
WU: Warm-up (No Measure)
30 Seconds
Kettlebell Toe Touches https://www.youtube.com/watch?v=T-HtyFd6lt4 (:30 each side)
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Inchworm to Push-up
Low Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Ankle Stretch (30 Seconds Each Side) https://www.youtube.com/watch?v=V2ueS0OKUgo
Active Spidermans + Hamstring Stretch
High Alternating Box Step-ups (Facing Box) “
S: Front Squat (5 x 2 progressive )
Front Squat
5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat
*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel
go up in weight each round
1: Metcon (Time)
“20.3”
For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
Directly Into…
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Minutes
OPEN WORKOUT INFO
Scorecard & Description: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf
Movement Standards: https://games.crossfit.com/workouts/open/2020/3#movementStandards
click on “scorecard & discription” link to see scaled options
2: Metcon (AMRAP – Rounds)
“9 Volt”
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish
“9 VOLT”
For athletes completing the alternate workout, we have an ascending ladder of kettlebell swings and box jumps
The reps will climb by 2 each round until the 9 minutes is up
Athletes should choose a kettlebell weight that they could swing for 30+ reps when fresh
Looking to stand to full extension on top of the box for every rep
Today, it is better to choose a box height that can be jumped to rather than stepping up (use plates if needed)
New Section
cool down with some foam rolling & stretching
LINS FITT 