LINS FITT – Functional Fitness
Mindset
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius
It isn’t what we say that defines us, but instead what we do.
In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is “wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.
WU: Warm-up (No Measure)
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
100ft. Fast Feet
10 Shuttle Runs
Video Demo: https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be
MOBILITY (12:00 – 15:00)
Pigeon Pose: 1 Minute Each Side
Child’s Pose: 1 Minute
Teach/Skill
LATERAL DUMBBELL BURPEES
Feet
One of the standards of the lateral dumbbell burpee is that the feet must pass over the top of the dumbbell. In order to hit this, athletes can make sure to set up far enough forward. The exact set-up position will differ based on height, but a good place to start is with the hip bones lined up with the front bell. Starting in the right position will enable athletes to think less during the workout. Also, flicking the feet back like a “butt-kicker” wastes less energy than bringing the knees up to the chest.
Movement Prep
Establish Start Position
5 Lateral Dumbbell Burpees
SHUTTLE RUNS
Fast Feet
On the shuttle runs, it’s most efficient to take a lot of steps as opposed to big steps when approaching the turn. Big steps can carry the momentum into the cone, where a lot of steps enables athletes to change directions more quickly. Taking longer steps out of the turn is ok, but try to take more steps when heading into the turn
DUMBBELL SNATCHES
Switching Hands
There are several ways to switch hands on the alternating dumbbell snatch. Athletes can choose the option that allows them to handle the bell with the best control.
The first option is to place the dumbbell back on the ground between each rep and switch hands there. This option allows athletes to set their back each time, but is a little slower on cycle time. It also comes from a dead stop, making it similar to single repetition deadlifts in which there is no “rebound” effect.
The second option would be to switch hands in the air, ideally just in front of the face. This option requires more practice and accuracy than the first, but is a much faster cycle time. We get the “touch and go” effect with these, which makes it feel more like a kettlebell swing than a dead stop snatch. However, there is the tendency to be slightly out of position at the bottom of each rep due to the more dynamic nature of this movement.
Teach/Skill
continued…..
Muscle vs. Power
There are two common methods of dumbbell snatching. The first is the power snatch, where athletes drop under the weight. The second is the muscle snatch, where athletes extend hard and do not re-bend. The power snatch is similar to a push jerk, where the muscle is similar to a push press. There are good ways to do both and bad ways to do both. The good ones involve a quick lockout of the weight. The bad ones involve excessively pressing out the weight. Athletes can choose what method works best for them, aiming to lock the dumbbell out quickly no matter the method.
Movement Prep
With Lighter Weight:
6 Alternating Dumbbell Power Snatches
6 Alternating Dumbbell Muscle Snatches
WOD: Metcon (Time)
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
GENERAL
One athlete works at a time in this fast paced partner workout
The athlete working will complete all 36 repetitions before switching off to their partner
Each partner will complete 6 rounds each, for a total of 12
The score is the time it takes to complete all 12 rounds
We’ll cap today’s workout at 25 minutes
LATERAL DUMBBELL BURPEES
There is no need to stand to full extension on these lateral dumbbell burpees
The feet do need to pass over the bell, not behind them, for the rep to count
SHUTTLE RUNS
Set cones 10 meters apart for the shuttle runs
Every time one point of the body makes contact behind the cone, count 1 rep
DUMBBELL SNATCHES
Athletes will alternate hands every rep for these single arm dumbbell snatches
Let’s choose a weight here that will be completed unbroken on every round
LINS FITT 