Workout 4 - Peak Week 2 of 3

Chris 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 - MetCon
Section 2 - Cool-down
Section 3 - Accessory Athlete Bonus Work
Section 4 - Warm-up, WOD Prep, and Coach Timing
Section 5 - 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. Metabolic Conditioning (MetCon)

8 Rounds FIT
8 Kettlebell Swings (70/53/Heavy)
8 Burpees
8 KB Farmer Carry Step-ups (20”/16”/Very Low)

20-Minute Time Cap

2. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

Hamstring Smash
2 Minutes on Each Side

2.3

3 Rounds for Quality
3 Toes-to-bars or Hanging Knee Raises
3 Ring Rows with Pause at Top and Bottom

3. Accessory Athlete Bonus Work

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

Pre-Class Oly Bonus (Level 2)

15-Minutes to Find
Muscle Snatch (1RM for the Day)

Timing:
X:03 Latest Start Finish by X:18 to Join MetCon (Section 1) in Class

Post-Class Accessory Work

None on Fridays

4. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Lunge and One-legged Squat Progressions
X:18 Specific Warm-up
X:23 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to MetCon Start
X: 30 MetCon (Section ) Start Clock counting up to 20:00

Prep:
3 Rounds for Warm-up

3 Kettlebell Swings (70/53/Heavy)
3 Burpees
2 KB Farmer Carry Step-ups (20”/16”/Very Low)

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.

5. Scaling and At-Home Variations

Section Substitutions: MetCon

8 Rounds FIT
8 Kettlebell Swings (70/53/Heavy)
8 Burpees
8 KB Farmer Carry Step-ups (20”/16”/Very Low)

20-Minute Time Cap

8 Kettlebell Swings (70/53/Heavy)

Fitness Level Scaling:
~12 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~12 Kettlebell Swings (53/35/Medium)
~12 DB Alternating One-arm Snatches (50/35/Heavy)
~14 DB Alternating Snatches (35/25/Medium)
~7 Ruck Snatches on Each Arm

KBS Tips and Variations

8 KB Farmer Carry Step-ups (70/53/Heavy to 20”/16”/Very Low)

Equipment Substitutions:
~8 Dumbbell Step-ups (70/53/Heavy to 20”/16”/Very Low)
~10 DB/KB Alternating Lunges (70/53/Heavy)
~12 Dumbbell Step-ups (53/35/Medium to 20”/16”/Very Low)
~16 DB/KB Alternating Lunges (53/35/Medium)
~14 Dumbbell Step-ups (35/25/Medium to 20”/16”/Very Low)
~20 DB/KB Alternating Lunges (35/25/Medium)

Lunge Tips and Variations

Section 2 Substitutions: Cool-down

2.3