Workout 2 - Peak Week 2 of 3
Class Warming Up from Outsiders Barbell: Home of CrossFit City Limits in Austin, TX
Tracks: CrossFit City Limits - Strength-Bias and Endurance-Bias
Page Contents:
Section 0 - Recovery Session
Section 1 - Strength
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. Strength
2. Metabolic Conditioning (MetCon)
10-Minute AMRAP FIT
10 Sumo-deadlift High-Pulls
10 Push Presses (135/95/55%)
10 Barbell Roll-outs
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Outside Hip Smash
2 Minutes on Each Side
3.3
3 Rounds
3 Air Squats
3 Push-ups
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
15:00 to Find
1 Power Clean + 1 Split Jerk (1 RM for the Day)
Timing:
X:Neg05 Latest Start Finish by X:11 to Join Strength in Class
Post-Class Accessory Work - Upper Body (Level 1)
3 Hard* Super Sets
a. Push-ups with a Slow Negative
b. Bent-over Rows (60% of a Bench Press)
c. AbMat Sit-ups**
*Today's "Hard Sets" should be 2-3 Reps Shy of Failure
5. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:08 Specific Barbell Warm-up
X:11 Strength Talk and Prep
X:13 Strength (Section 1) - Start 20:00 Clock Counting Down
X:33 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:40 MetCon (Section 2) - Start 7:00 Clock Counting Down
MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Sumo-deadlift High-Pulls
3 Push Presses (135/95/55%)
3 Barbell Roll-outs
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: Strength
Fitness Level Scaling:
~Work to the hardest variation of the ring dip you can: Strict Ring Dip, Banded Ring Dip (thinnest band possible)
~Weighted Knee Deficit Push-up or Banded Knee Deficit Push-up (thinnest band possible)
Equipment Substitutions:
~Weighted Bar Dip 1 RM
~Decline Bench Press 1 RM
~Decline Floor Press 1 RM
~Weighted Knee Deficit Push-up 1 RM
~Hard Set* of DB/KB/Ruck Decline Bench Presses (As Heavy As Possible)
~Hard Set* of DB/KB/Ruck Decline Floor Presses (As Heavy As Possible)
~Hard Set* of Deficit Knee Push-ups
*Hard Set Today is 1-2 Reps Shy of Failure
Section 2 Substitutions: MetCon
10-Minute AMRAP FIT
10 Sumo-deadlift High-Pulls
10 Push Presses (135/95/55%)
10 Barbell Roll-outs
10 Sumo-deadlift High-Pulls (135/95/55% of Push Press)
Equipment Substitutions:
~24 KB SDHP (70/53/Heavy)
~30 KB SDHP (53/35/Medium)
~15 Double Dumbbell Sumo-deadlift High-pulls (50s/35s/Heavy)
~20 Double Dumbbell Sumo-deadlift High-pulls (35s/25s/Medium)
~10 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (50/35/Heavy)
~15 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
~15 Ruck One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
10 Push Presses (135/95/55%)
Equipment Substitutions:
~15 Double DB/KB Push Presses (35s/25s/Medium)
~20 Double DB/KB Push Presses (50s/35s/Heavy)
~15 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~20 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~20 Ruck One-arm Push Presses on Each Arm
Fitness Level Scaling:
~Barbell Roll-outs to Farthest Controllable Position
Equipment Substitutions:
~Strict Toes-to-bars
~15 Laying Leg Raises