Workout 1 - Benchmark Testing Week
Jarrod from Outsiders Barbell: Home to CrossFit City Limits in Austin, TX
Tracks: CrossFit City Limits - Strength-Bias and Endurance-Bias
Page Contents:
Section 0 - Recovery Session
Section 1 - Skill Test
Section 2-Movement Test
Section 3 - MetCon Test
Section 4 - Cool-down
Section 5 - Accessory Athlete Bonus Work
Section 6 - Warm-up, WOD Prep, and Coach Timing
Section 7 - Scaling and At-Home Variations with Dumbbells, Kettlebells, or a Ruck
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
1. Skill Test
8-Minutes to Find
Max Handstand Hold
2. Movement Test
3. Metabolic Conditioning Test (MetCon)
"Fran"
21-15-9 Reps for Time
Thrusters (95/65/40%)
Pull-ups
10-Minute Time Cap
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Chest Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Push-ups with Pause at Bottom and Top
3 Stiff-legged Deadlifts with Pause at Bottom and Top (Barbell or Light Weight)
5. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
None During Benchmark Week to Maximize Testing Performances
6. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 Start Skills Test (Section 2) -5:00 Clock Counting Down
X:15 Thruster Barbell Warm-up and Breath Work
X:23 Start Movement Test (Section 3)
X:28 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start (Section 4) at X:35
X:35 Start -10:00 Clock Counting Up
Prep: 3x3
3 Rounds
3 Thrusters (WOD Weight)
3 Pull-ups
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.
7. Scaling and At-Home Variations:
Section 1 Substitutions: Skill Test
8-Minutes to Find
Max Handstand Hold
Section 2 Substitutions: Movement Test
Equipment Substitution:
~Grab Anything, KBs, Weight Plates, Books, Yoga Block, or Pillows and Hold Overhead
Note: Extending your arms overhead with elbows fully locked-out and holding anything should be a joke because of how easy it is.
Section 3 Substitutions: MetCon
"Fran"
21-15-9 Reps for Time
Thrusters (95/65/40%)
Pull-ups
Timing: 10-Minute Cap
21-15-9 Thrusters (95/65/35%-50%)
Equipment Substitutions:
~21-15-9 Double DB/KB Thrusters (35s/25s/Medium)
~15-12-9 Double DB/KB Thrusters (50s/35s/Heavy)
~15-12-9 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~21-15-9 DB/KB One-arm Thrusters on Each Arm (35/25/Medium)
~21-15-9 Ruck One-arm Thrusters on Each Arm
21-15-9 Pull-ups
Fitness Level Scaling:
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~21-15-9 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~30-20-10 Double DB/KB Bent-over Rows (35s/25s/Medium)
~21-15-9 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~30-20-10 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~30-20-10 Ruck One-arm Bent-over Rows on Each Arm