LINS FITT – Functional Fitness
Mindset
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein
What’s interesting about Einstein’s question, is that both answers are true.
We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.
In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.
In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.
We choose the lens we place over our eyes.
Change our perception, and we change our world.
Warm Up
Warm Up
2 Rounds
20 PVC Pass Throughs
15 Glute Bridges
10 Russian Baby Makers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Laying Front Rack Stretch-1 min
Teaching(in Front Rack Box Squats)
Strength
Box Front Squats
On the Minute x 10:
2 Box Front Squats
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
STIMULUS
The goal on these Box Front Squats is speed off the box
We’ll pause for 1 full second on the box, then fire up from our seated position
Set the box (or plates) just below parallel
Perform 2 reps every minute on the minute for 10 minutes (20 reps total)
These percentages are based on your 1RM Front Squat:
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
MOVEMENT FOCUS
Unlike a traditional box squat, where the bar is in the back rack, the goal is not to sit way back so the shin is vertical
That kind of lower body action would throw off front rack positioning and balance
Maintain normal mechanics front squat mechanics and focus on speed off of the box
Metcon
Metcon (AMRAP – Rounds)
AMRAP 20min:
w/Partner
you go I go…
1 Deadlifts (205/145)
1 Toes to Bar
1 Burpee over Bar
2 Deadlifts (205/145)
2 Toes to Bar
2 Burpee over Bar
…
Up By 1’s each round
LINS FITT 