LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the “how.”
Warm-up
Warm Up
Laying Front Rack Stretch: 1 Minute
Couch Stretch: 1 Minute Each Side
Child’s Pose: 1 Minute
4 Stations x 2 times through 30 sec at each
Slow Air Squats
Cardio
Push Up, Down Dog
Plank Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Teaching
CLUSTERS
The Arms
With a lot of arms in the pull-ups today, let’s try to use as little arms during the Cluster as we can. Keeping the arms relaxed in the jump can make it easier to generate power and get the bar to a solid front rack position. When there is too much tension in the arms, there is the tendency for:
Early Arm Bend in the Clean
Slow Elbows in the Turnover
Bar Sitting off the Shoulders in the Front Rack
Early Press Overhead
S: Beast Builder “Macho Man Complex” (AMRAP – Rounds and Reps)
Beast Builder Benchmark (9min total)
AMRAP 3 minutes
rest 3 minutes
AMRAP 3 minutes
**You’ll work as far as you can in the first three minutes, noting where you left off
After the rest period, you’ll pick up exactly where you left off and see how far you can get **
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3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
STIMULUS
In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex
1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks
The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
You’ll work as far as you can in the first three minutes, noting where you left off
After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at that weight when work resumes
You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“Macho Man” sets do not have to be completed unbroken
You can change weights as you go
The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
You final score is total completed rounds and reps of “Macho Man”
If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out
WOD: Metcon (Time)
“Arm & Hammer”
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Assault Bike or Row
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
DESCRIPTION & STIMULUS
The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
The flow of the workout goes as follows:
15 Clusters
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
15 Clusters
CLUSTERS
A “Cluster” is also know as a Squat Clean Thruster
Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster
CHEST TO BAR PULL-UPS
Choose a chest to bar rep number or variation that allows you to complete the work in at least sets of 5 during the workout
For athletes with no goals of competing in the sport of CrossFit, we recommend performing either chin over bar pull-ups or a reduced number of strict pull-ups
LINS FITT 