Workout 5 - Benchmark Testing Week
Coach Holly 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 - MetCon Test
Section 3 - Cool-down and Movement Test
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. Skills Tests
10:00 to Find
Max Set Double Unders
Max Handstand Hold
2. Metabolic Conditioning Test (MetCon)
“Helen” - TESTING
3 Rounds for Time
400m Run
21 Kettlebell Swings (53/35/Medium)
12 Pull-ups
12-Minute Time Cap
3. Cool-down and Movement Test
4.1
3 Minutes of Slow Cardio
4.2 - MOVEMENT TEST & Stretch
Couch Stretch
2 Minutes on Each Side
4.3
3 Rounds for Quality
3 Slow Motion Air Squats
3 Slow Motion Push-ups
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
“Lynne” - TESTING
5 Rounds for Reps
Max Set Bench Press (60% of 1 RM)
~20-Second Rest
Max Set Strict Pull-ups
~3-Minute Rest
5. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:07 Skills Tests (Section 2) - Start 10:00 Clock Counting Down
X:17 Pull-up and Kettlebell Technique Work
X:23 WOD Prep, Talk, and Strategy - Start 10:00 Clock Counting Down to MetCon Start (Section 3)
X:33 Start - 12:00 Clock Counting Up
Prep:
400m Run (Paced, then hard for last 100m)
Then, 3 Rounds
3 Kettlebell Swings (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.
6. Scaling and At-Home Variations
Section 1 Substitutions: Skills Test
10:00 to Find
Max Set Double Unders
Max Handstand Hold
Equipment Substitutions:
~Double Unders:
1-Minute and 30-Second AMRAP
Box Jumps (24”/20”/Low)
Section 2 Substitutions: MetCon Test
“Helen” - TESTING
3 Rounds for Time
400m Run
21 Kettlebell Swings (53/35/Medium)
12 Pull-ups
12-Minute Time Cap
400m Run
Fitness Level Scaling:
~7:30 -10:00 Best Mile: 300m Run
~10:00+ Best Mile: 200m Run
21 Kettlebell Swings (53/35/Medium)
Fitness Level Scaling:
~30 Russian Kettlebell Swings (53/35/Medium)
Equipment Substitutions:
~12 Kettlebell Swings (70/53/Heavy)
~21 DB Alternating One-arm Snatches (50/35/Heavy)
~30 Alternating Snatches (35/25/Medium)
~15 Ruck Snatches on Each Arm
12 Pull-ups
Fitness Level Scaling:
~No more than 50% of a Max Set of Pull-ups Each Round
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~12 Double DB/KB Bent-over Rows (50s/35s/Heavy)
~18 Double DB/KB Bent-over Rows (35s/25s/Medium)
~12 DB/KB One-arm Bent-over Rows on Each Arm (50/35/Heavy)
~18 DB/KB One-arm Bent-over Rows on Each Arm (35/25/Medium)
~12 Ruck One-arm Bent-over Rows on Each Arm