Workout 4 - Peak Week 1 of 3

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 - Hypertrophy
Section 2 - MetCon
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. Hypertrophy

Ruck Strict Press
3 Hard* Sets on Each Arm (Whatever Weight You Have)

*A Hard Set today is 1-2 Reps Shy of Failure

2. Metabolic Conditioning (MetCon)

2 Rounds FIT
1-minute Ruck Right-side Get-ups (Whatever Weight You Have)
1-minute Ruck Right-arm Push Presses
1-minute Ruck Left-side Get-ups
1-minute Ruck Left-arm Push Presses

-----Then, Rest 1-minute------

1-minute AMRAP
Push-ups

3. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

Pelvis Re-set
5 x 3-Second Push/Pull Braces on Each Side

2.3

For Quality
10 Air Squat + Push-ups

4. Accessory Athlete Bonus Work

Why, When, and How and Do You Even Need to Add Bonus Work?

None Today

5. Warm-up and WOD Prep

Timing:
X:00 General and Specific Warm-up
X:12 Hypertrophy (Section 1) - 15:00 Clock Counting Down
X:27 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to MetCon Start
X:35 MetCon (Section 2) - Start Clock with 5 x 3:00 Rounds with 3:00 Rest

Hypertrophy Prep:
3 Warm-up Sets Performing Half as Many Reps As You Could Do In

MetCon Prep:
3 Rounds for Warm-up
2 Ruck Right-side Get-ups (Whatever Weight You Have)
2 Ruck Right-arm Push Presses
2 Ruck Left-side Get-ups
2 Ruck Left-arm Push Presses
4 Push-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: Hypertrophy

Ruck Strict Press (Whatever Weight You Have)
3 Hard* Sets on Each Arm

*A Hard Set today is 1-2 Reps Shy of Failure

Equipment Substitutions:
~Grab anything heavy: water jug, backpack with books in it,. etc.
~Use a Dumbbell or Kettlebell
~Strict Handstand Push-ups to Strict Handstand Push-ups to Mat to Pike Push-ups to Banded Pike Push-ups

Strict Press Tips and Variations

HSPU Tips and Variations