LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
DAILY MINDSET
“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene
Let’s not wait for the perfect time.
Let’s instead just create it.
“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.
We can either await the picture perfect moment, or we can get outside and create it.
Warm-up
WU: Warm-up (No Measure)
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy cardio
Front Plank
Inchworm to Push-ups
Moderate cardio
V-Ups
Glute Bridge Walkouts
Faster cardio
Mountain Climbers
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
POWER CLEANS & PUSH JERKS
The Dip & Catch
There are two movements we’ll use on the barbell today that will help us improve our receiving position on the power clean and strengthen our dip and drive on the push jerk. These moves are:
1. The Power Clean + Front Squat
The Jerk Drive
Take a look at the daily video https://www.youtube.com/watch?v=Ff_dtGJKgxM&feature=youtu.be for a visual of these two barbell drills.
Power Clean Movement Prep
15 Second Quarter Squat Hold
3 Hang Power Cleans + Front Squat
3 Power Clean + Front Squat
Push Jerk Movement Prep
15 Second Dip Position Hold
5 Push Press
5 Jerk Drives
5 Push Jerks
Metcon
WOD: Metcon (Time)
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
RX+ (205/145)
GENERAL
Two moderate weight barbell movements paired with two “cardio” movements in today’s 3-round workout
We expect the workout to take somewhere in the 18-25 minute range to complete, or a round every 6-8 minutes
PUSH JERKS
The push jerk is likely going to be the limiting factor of the two barbell movements
Choose a weight that allows you to complete the 10 repetitions within 2 sets during the workout
POWER CLEANS
If you choose the right jerk weight, you’re likely also choosing the right weight for the clean
We’re probably completing these in small sets or quick singles within the workout
RUN
If unable to row, complete one of the following:
Increase Row to 1000/800 Meters
28/20 Calorie Assault or Echo Bike
30 Shuttle Runs (10 Meters)
Gymnastics
G: Metcon (No Measure)
Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice*
5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups
10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions
15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows
Handstand Floater*
Kick Up to Handstand on Wall
Aim For a Straight Body
Gently Kick Off Wall to Find Balance Point
Adjust Balance Through the Fingertips
LINS FITT 