Workout 3 Strength Option - Strength Week 3 of 4
Creare “Cre” Steffy: 6/6/1994 - 7/24/2020
STRENGTH & METABOLIC CONDITIONING
Macrocycle: The Adaptive Athlete - Strength Week 3 of 4
*Thursdays are an At-Home Recovery Day, so if you are following along at home do the Recovery and the Cool-down Sections today.
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
1. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:04 Specific Barbell Warm-up
X:07 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down
2. Metabolic Conditioning (MetCon)
"Cre" - Hero WOD
24-Minute Clock
66 DB/KB Step-overs (53 to 24"/35 to 20"/Medium DB/KB to Low Box)
Then, AMRAP with Remaining Time
7 Squat Snatches (125/85/50%)
20 Lateral Burpees
When the 24-Minute clock ends, immediately:
66 DB/KB Step-overs
Timing:
X:14 Start - Clock Counting Up
Scaling and At-Home Variations
66 DB/KB Step-overs (53 to 24"/35 to 20"/Medium DB/KB to Low Box)
Fitness Level Scaling:
~66 Step-overs (24”/20”/Low)
Equipment Substitutions:
~50 KB Step-overs (70 to 24"/53 to 20"/Heavy KB to Low Box)
~75 DB Step-overs (35 to 24"/25 to 20"/Medium DB to Low Box)
~66 DB/KB Lunges (53/35/Medium KB)
~50 KB/DB Lunges (70/53/Heavy KB)
~75 DB Lunges (35/25/Medium DB)
7 Squat Snatches (125/85/50%)
Fitness Level Scaling:
~ 10 Squat Snatches (85/60/35%)
~ Power Snatch + Overhead Squat to Lowest Best Position with 1 Second Pause
Equipment Substitutions:
~Equipment Substitutions:
~10 DB/KB Alternating One-arm Squat Snatches (50/35/Heavy)
~16 DB/KB Alternating One-arm Squat Snatches (35/25/Medium)
~8 Ruck One-arm Squat Snatches on Each Arm
~DB/KB/Ruck Power Snatch + Overhead Squat to Lowest Best Position with 1 Second Pause
Fitness Level Scaling:
~Jump laterally over something smaller or a line. Do not step over.
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Biceps Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality with a Barbell
6 Back Rack Alternating Lunges
6 Strict Press
Timing Information Explained:
MovementLink programming is designed to be able to take place in 1 hour group classes. Gym schedules may have classes start at different times 5:30 AM, 6 AM, 8:45 AM, etc. We believe in creating a WOW experience to clients ever time they walk into the gym. On thing we feel like they deserve is to have their classes start and finish on time. We plan our classes to the minute, with some buffer zones, to ensure we finish within the hour and use our time as wisely as possible. The Timing references above are for coaches running classes and for people following along in open gym or at home to make sure their workouts don’t end up taking longer than they need to.
X:10 refers to 10 minutes into class. If the class started at 6:00 AM, X:10 refers to 6:10 AM. If the class starts at 8:45 AM, X:10 refers to 8:55 AM.
In the Advanced Athlete section. You may find a negative time, like X:neg5. For a 6:00 AM class, this would refer to 5:55 AM and for a 8:45 AM class, this would refer to 8:40 AM. Another note on these negative timings, is that they are assuming the athlete is going to warm-up on their own and are designed to tell the athlete the last possible time that they are able to start their bonus work and still join the class for the next section. In this scenario, the athlete completing bonus work will have warmed up on their own and therefore does not need to warm-up again with the class. They simply need to be finished with bonus work before it’s time for the coach to talk and prep for the first section in class.