LINS FITT – Functional Fitness
Mindset
“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris
It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.
When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose – to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.
Happiness is not something we postpone for the future; it is something we design for the present.
WU: Warm-up (No Measure)
30 Seconds
Jumping Jacks
Kettlebell Deadlifts
Single Arm Kettlebell Strict Press (30s Each Side)
Low Box Step-ups
Russian Kettlebell Swings
Barbell Strict Press & Reach
Low Box Jumps
American Kettlebell Swings
Barbell Push Press
*Performed With Light Kettlebell
Teach/Skill
BOX JUMPS
The Dip
All 3 movement today involve a “dip” of some kind. When landing on the box for our jumps, the goal is to land in a soft “dip” position. This is different than crashing into the bottom of the squat. The dip is a more controlled positioning than bottoming out. Aim for a quarter squat position where the heels are down, knees are out, and hips are back.
Movement Prep
10 Small Hops
3 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
KETTLEBELL SWINGS
The Dip
The kettlebell swing is also a “dip” type motion, not a squat. Instead of letting the bell and hips drop towards the ground by bending the knees excessively, let’s send the weight back behind us. The knee is unlocked, but the shins are pretty vertical. Hike the weight, don’t squat the weight.
Movement Prep
With Workout Weight:
7 Russian Kettlebell Swings
7 American Kettlebell Swings
PUSH PRESS
The Dip
The dip of the push press is a shallow range of motion, about 6 inches. Keeping the dip shallow allows athletes to keep the chest in more of an upright position. We’ll hold this shallow dip and focus on keeping the chest up and heels down.
Movement Prep
15 Second Dip Position Hold
5 Push Press
1: Metcon (Time)
“20.5”
For Time:
40 Ring Muscle-ups
80 Calorie Row
120 Wallballs (20/14)
Time Cap: 20 Minutes
“20.5”
Scorecard & Description: https://games-assets.crossfit.com/af0s9jfw-v7.pdf
Movement Standards: https://games.crossfit.com/workouts/open/2020/5#movementStandards
SCALED WORKOUT:
For Time (Partitioned Any Way):
40 Chin Over Bar Pull-ups
80 Calorie Row
120 Wallballs (20/14)
♀ 10-lb. Ball to 9 ft.
♂ 14-lb. Ball to 10 ft.
Time Cap: 20 Minutes
depending on avaibility some people may have to sub the 80 cal row for an 80 cal bike. if there are more then 9 peoiple doing 20.5 we may even have to put more then 1 person to a rower or bike.
2: Metcon (AMRAP – Rounds and Reps)
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
LINS FITT 