Workout 2 - Benchmark Testing Week
Erik 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. Skills Test
8-Minutes to Find
Max Handstand Hold
2. Movement Test
4. Cool-down
4.1
3 Minutes of Slow Cardio
4.2
Forearm Smash
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Toes-to-bars
3 Ring Rows
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 Barbell Warm-up
X:14 Skills Test (Section 2) - 8:00 Clock Counting Down
X:22 WOD Talk, Prep, Movement Test (Section 3), and Strategy - 13:00 Clock Counting Down to MetCon Start (Section 4) at X:35
X:35 Start - 10:00 Clock Counting Up
Prep:
2 Rounds
3 Touch & Go Cleans* (Working to WOD Weight)
3 Strict Ring Dips**
*Pause at Ground, in Catch, and Standing Up
**Pause at Bottom and at Top
Then,
2 Rounds
3 Touch & Go Cleans (At WOD Weight)
3 Ring Dips
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: Skills Test
8-Minutes to Find
Max Handstand Hold
21-15-9 Cleans (135/95/45%-55%)
Equipment Substitutions:
~21-15-9 Double DB/KB Clean (50s/35s/Heavy)
~27-21-15 Double DB/KB Clean (35s/25s/Medium)
~15-12-9 DB/KB One-arm Cleans on Each Arm (50/35/Heavy)
~21-15-9 DB/KB One-arm Cleans on Each Arm (35/25/Medium)
~21-15-9 Ruck One-arm Cleans on Each Arm
21-15-9 Ring Dips
Fitness Level Substitutions:
~Strict Ring Dips to Banded Ring Dips or Ring Dips on Box to Knee Push-ups
Equipment Substitutions:
~60-45-30 Knee Push-ups (Scale number down as needed relative to if you’d go RX on the ring dips or not)
Section 4 Substitutions: Cool-down
4.3
3 Rounds for Quality
3 Toes-to-bars
3 Ring Rows
Equipment Substitutions:
~Toes-to-bars to Laying Leg Raises
~Ring Rows to Bent-over Rows