LINS FITT – Functional Fitness
Mindset
COMPTRAIN MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
1 Minute
Easy Bike
Active Samson
Air Squats
45 Seconds
Moderate Bike
Active Spidermans Video
Dumbbell Goblet Squats
30 Seconds
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
TEACHING
ALTERNATING DUMBBELL POWER SNATCHES
Shoe – Chin – Ears
We can use these 3 checkpoints to ensure that the weight stays centered on the body throughout the whole movement:
Shoe: At the bottom of each rep, the center of the dumbbell should stay between the shoes near the knots of the laces
Chin: On the pull up, the elbow should track high so we finish the pull with the dumbbell near the chin
Ears: In the finish position, the elbow should be placed next to the ear with the bell stacked over the middle of the body
Strength
S: Tempo Back Squat
Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
STIMULUS
Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order:
You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “”one quarter”” squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute
See below for a demo video
https://www.youtube.com/watch?v=2B_Q_ZFCuc8&feature=youtu.be
Metcon
WOD: Metcon (5 Rounds for reps)
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14) RX+ 30/20
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Bike Calories
1 Minute Rest
STIMULUS
GENERAL
We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
Keep a running count of your reps for each round and record them on a whiteboard during your rest period
You’re score is total reps accumulated over the 5 rounds
WALLBALLS
Choose a weight here that you could complete 30+ reps unbroken when fresh
This is ideally a weight that allows for at least 15 reps per round within the workout
ALTERNATING DUMBBELL SQUAT SNATCHES
A challenging combination moving from squat to squat (wallball to squat snatch), let’s move in with small but consistent sets here
This movement requires a large amount of mobility, where we would rather complete single DB OHS with great technique than force it
ASSAULT BIKE
Each round finishes on the Assault Bike
If unable to Assault Bike, complete 1 minute on any other machine
LINS FITT 