Double Jointed

LINS FITT – Functional Fitness

Mindset

M: Warm-up (No Measure)

DAILY MINDSET

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-up

WU: Warm-up (No Measure)

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

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

OVERHEAD SQUATS

Elbows Down

During the overhead squat, let’s think of pointing the elbows down towards the ground. This position means that the shoulder are externally rotated and can better support the weight overhead in a safe position. When the elbows point towards the back of the room, it likely means the shoulders are rolled forward in a less than ideal position.

Movement Prep

30 Seconds PVC Overhead Squats

5 Pausing Barbell Overhead Squats

5 Overhead Squats

Strength

S: Pausing OH Squat (5 Sets of 1)

Pausing Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM Overhead Squat

Set 2: 55% of 1RM Overhead Squat

Set 3: 60% of 1RM Overhead Squat

Sets 4-5: Build to a Heavy

STIMULUS

Coming out of the rack, we’ll work overhead squat strength and positioning by pausing for a full 10 seconds in the bottom of each rep

The goal here is to stay fully active and braced as you support the weight overhead

You’ll build in percentages (50-60%) for the first three sets and then build to a heavy single for the last three

Sticking with the 10 second pause is ultimately more important that the weight on the barbell

SUBSTITUTIONS

If unable to Overhead Squat, the next best option would be to Front Squat – as that has a similar torso angle to the Overhead Squat

Metcon

WOD: Metcon (Time)

For Time or 16 min time cap

21 Overhead Squats 95/65 (115/85 RX+)

21 Deadlifts 95/65 (115/85 RX+)

18 Overhead Squats

18 Deadlifts

15 Overhead Squats

15 Deadlifts

12 Overhead Squats

12 Deadlifts

9 Overhead Squats

9 Deadlifts

After Each Barbell Movement: 30 Double Unders

STIMULUS

GENERAL

After each movement is complete (10 times), you’ll complete 30 double unders before moving back to the bar

OVERHEAD SQUATS

Looking for a lighter overhead squat weight – something that you could complete each set with no more than one break

DEADLIFTS

The deadlift is intended to be on the lighter side today

This should be a weight that we could very well complete every set unbroken if fresh, but will likely break up into many sets to help pace things out

DOUBLE UNDERS

Choose a double under rep number or variation that you can complete in around 30 seconds each round

A few ways to modify volume:

Complete 30 Double Under After Each Set of Deadlifts (5 Sets Instead of 10)

Reduce Reps

30 Seconds of Practice

STRATEGY

DOUBLE UNDERS

Choose a double under variation that allows you to complete the 30 reps in no more than 40 seconds

Reduce Reps

40 Seconds of Practice

60 Single Unders

Metcon

BA: Metcon (No Measure)

3 “Giant Sets”:

30 GHD Sit-Ups

15 Double Kettlebell Deadlifts

50′ Double Kettlebell Front Rack Walking Lunge

Rest 2:00 between sets.

Athlete’s choice on KB weight, and free to build over the three sets. Not for tracked score, but for quality movement.