Workout 3 Strength Option - Benchmark Testing Week
Bronson from Outsiders Barbell: Home to CrossFit City Limits in Austin, TX
Tracks: CrossFit City Limits - Strength-Bias (Endurance-Bias Recovery Day)
Page Contents:
Section 0 - Recovery Session
Section 1 -Movement Test
Section 2 - MetCon Test
Section 3 - Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
Section 6 - 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. Movement Test
Dumbbell One-arm High-Pull and Hold (35/25/Medium)
2. Metabolic Conditioning Test (MetCon)
"DT" - TESTING
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105/45%-65%)
15-Minute Time Cap
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Upper Glute Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality with a Barbell
6 Back Rack Alternating Lunges
6 Strict Press
4. 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
5. Warm-up and WOD Prep
Class Timing:
X:00 General Warm-up
X:10 Specific Barbell Warm-up
X:14 Start Movement Test (Section 2) - 6:00 Clock Counting Down to X:20 for WOD Talk
X:20 WOD Talk and Prep - 10:00 Clock Counting Down to X:30 for Start of MetCon (Section 3).
X:30 Start - 15:00 Clock Counting Up
Prep:
3 Rounds*
5 Deadlifts
4 Hang Cleans
3 Push Jerks
*Work your way up to WOD Weight Adding Weight Each Round
**Within each round, because a hang clean starts after you deadlift the bar and a jerk starts after you clean the weight up to your shoulders, to avoid extra reps in their workout and for rep scheme practice specific to the WOD, break up your reps as follows.
Set 1: 4 Deadlifts
Set 2: 1 Deadlift + 3 Hang Cleans
Set 3: 1 Hang Clean + 3 Push Jerks
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.
6. Scaling and At-Home Variations
Section 1 Substitutions: Movement Test
Dumbbell One-arm High-Pull and Hold (35/25/Medium)
Equipment Substitutions:
~Use anything that has weight: KB, Ruck, Water Jug, Bag of Books, etc.
Section 2 Substitutions: MetCon Test
"DT" - TESTING
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105/45%-65%)
15-Minute Time Cap
12, 9, 6 = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
If you have DBs/KBs/or a Ruck, substitute the exercises as described below
15, 12, 9 Double DB/KB (50s/35s/Heavy)
21, 15, 9 Double DB/KB (35s/25s/Medium)
10, 8, 6 DB/KB One-arm on Each Arm (50/35/Heavy)
15, 12, 9 DB/KB One-arm on Each Arm (35/25/Medium)
15, 12, 9 Ruck One-arm on Each Arm
Section 3 Substitutions: Cool-down
3.3
3 Rounds for Quality with a Barbell
6 Back Rack Alternating Lunges
6 Strict Press