LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“I would rather die of passion than boredom.” – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Easy Bike
Active Samson
Squats to Medicine Ball
Kettlebell Romanian Deadlifts
Moderate Bike
Active Spidermans
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings
Rotate Through 4 Stations:
Bike
Stretch
Medicine Ball (Workout Weight)
Kettlebell (Light Weight)
MOBILITY (12:00 – 15:00)
Child’s Pose on Ball: 30 Seconds
Video
Kettlebell Ankle Stretch: 30 Seconds Each Side
Video
Kettlebell Squat Hold: 30 Seconds
Video
TEACHING (15:00 – 20:00)
WALLBALLS
Ball Position
A good thing to keep in mind during the squat portion of the wallball is “laces in front of the face”. While the ball will likely return in a different way after each rep and the laces won’t necessarily be in front of the face, the benefit is in keeping the ball up and the chest up. When the chest drops, athletes have to move the weight a further distance and the ball has more of a chance to skim the wall early. When the ball is high and the laces are in front of the face, athletes are moving the ball a shorter distances from a better position.
Movement Prep
10 Second Bottom Position Hold
5 Pausing Front Squats (3 Seconds in Bottom)
5 Thrusters
5 Wallballs
KETTLEBELL SWINGS
Bell Position
On any movement when an external load is being moved, we are looking to keep the weight balanced over the middle of the foot. In the kettlebell swing, we’re looking for the bottom of the bell to be pointed straight up towards the ceiling. If the bell points backwards overhead, it will pull athletes into a compromised back position. If the kettlebell hangs out front, the full range of motion is not being met.
Movement Prep
With Lighter Kettlebell:
10 Second Overhead Hold
5 Russian Swings
10 Kettlebell Swings
With Workout Weight:
5 Kettlebell Swings
WOD: Metcon (AMRAP – Rounds and Reps)
“Stranger Things”
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Assault Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Assault Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Assault Bike
…
Climb By 3’s Each Round
*Athletes Switch After Completing Full Rounds
DESCRIPTION & STIMULUS
One athlete works at a time in this teams of 2 workout
We’ll complete full rounds before switching off
Each athlete will complete every round before climbing in reps
For Example:
Athlete 1: 3-3-3
Athlete 2: 3-3-3
Athlete 1: 6-6-6
Athlete 2: 6-6-6
…
The final score for the day is total rounds and reps completed
Every time one athlete finishes their round, score 1 round
For Example: If the team makes it through the round of 15’s, their score is 10 rounds
ASSAULT BIKE
If unable to Assault Bike, complete one of the following:
Equal Calorie Any Machine
10 Meter Shuttle Runs
WALLBALLS & KETTLEBELL SWINGS
Choose weights on both movements that allows for 25+ unbroken reps when fresh
It’s ok for teammates to use different weights
LINS FITT 