LINS FITT – Functional Fitness
Mindset
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin
Comparing ourselves to others is a double-edged sword.
We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.
But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.
It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.
The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Warm Up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Bike or Row
Buddy 2
1 Round:
5 Push-up to Down Dogs Click Here
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
Switch Stations After Buddy Completes Full Round of 5-5-5
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
SHOULDER TO OVERHEAD
The Dip
The first priority in our shoulder to overhead today is a vertical and balanced dip position. Keeping and upright chest and balance throughout the foot better enables athletes to efficiently drive the bar overhead. To drill this position, we’ll work a dip drill with our backs to the wall. See the daily video for a visual of this position.
Squeeze
Coming out of the vertical dip position, we want to straighten the legs hard by squeezing the lower half tight. This powerful drive creates the elevation on the bar. Think about squeezing the quads back and glutes forward to get the barbell overhead. We’re jumping the bar off the shoulder, not pressing it overhead.
Movement Prep
5 Pausing Dips on Wall (3 Seconds in Dip)
5 Dip and Drives on Wall
5 Pausing Dips with Barbell (3 Seconds in Dip)
5 Push Press
5 Push Jerks
Strength
Push Press
Push Press
4 Sets of 6
Take a few Warmup Sets to Build to Working Weight
Weight should stay the same for all sets and be unbroken
WOD: Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike or Row
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 40 Burpee over Bar
***Half of class start on cash-out/half on cash-in
GENERAL
Working through a classic 21-15-9 that is surrounded by a bike buy-in and cash-out
Athletes must complete all calories on the bike before moving to the middle 21-15-9, then complete all 21-15-9 before moving to the last bike calories
The flow of the workout goes as follows:
50/35 Calorie Bike
21 Shoulder to Overhead
21 Pull-ups
15 Shoulder to Overhead
15 Pull-ups
9 Shoulder to Overhead
9 Pull-ups
50/35 Calorie Bike
SHOULDER TO OVEREHAD
The barbell comes from the floor and should be a weight that athletes could complete each round in 2-3 sets
Since it is listed as shoulder to overhead, athletes have the option to either push press or push jerk
They could technically split jerk, but the weight should not be that heavy
PULL-UPS
Let’s choose a pull-up option that athletes are capable of completing the opening 21 reps in 1-2 sets when fresh
We can adjust the total volume (Example: 15-12-9) or complete a pull-up variation (Subs in Teaching Points)
BIKE
If you’re short on bikes, stagger athletes by 4-5 minutes
DAILY VIDEO
LINS FITT 