iMax

LINS FITT – Functional Fitness

Mindset

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Warm Up

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

30 Seconds

Box Step-ups

Slamball Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (12:00 – 15:00)

Child’s Pose on Box: 1 Minute

Ankle Stretch on Box: 45 Seconds Each Side

Teaching

PUSH JERKS

Balance

We spend a lot of time in today’s workout jumping forward on the box jump overs. What we don’t want to do is jump forward on the push jerk. While both movements involve hip extension, the box jump over is horizontal and vertical, where the push jerk is completely vertical. Any forward movement of the barbell or our weight balance in the foot will make the push jerk more difficult to control. Three things we can think of during our push jerk to maintain balance are:

Heels down in the dip

Elbows and chest high

Head back during the press

See the Daily Video for a visual.

Movement Prep

20 Second Dip Hold

5 Strict Press

5 Push Jerks

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3 Pausing Push Jerks (2 Seconds in Dip and Catch)

Daily Video https://www.youtube.com/watch?v=ejI8RjHbfK8&feature=youtu.be

S: Pausing Push Jerk

PAUSING PUSH JERK (12min)

Build to a heavy set of 2

2 seconds in the dip and in the receiving position of the push jerk
Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2

Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted

The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk

This is a great time to get around to each athlete for at least 1 piece of feedback on their jerks

This makes it easier to reference your feedback during the workout

WOD: Metcon (Weight)

“iMax”

On the 3:00 x 5 Rounds:

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk
STIMULUS

Similar to Tuesday, we’ll work some barbell technique and strength, this time with the Push Jerk

The Pausing Push Jerk is a primer for the Push Jerks in the workout

Over the 5 rounds on “iMax”, we’ll build to a heavy set of 5, which will be our score for the day

The Push Jerks will come from the rack in the first part and from the floor during the metcon

After completing the 15-10-5, you’ll rest until the next round begins

While there is no score for time, the short windows push athletes to move through the 3 movements with a sense of urgency

Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00

The standard for slamballs is a hands over the head, the arms do not have to be fully extended

Choose a slamball weight that allows you to complete the 15 reps without stopping each round

Athletes do not have to stand to full extension on the box jump overs