Workout 1 - Peak Week 3 of 3
The New Outsiders Barbell: Home of CrossFit City Limits in Austin, TX (Things are still a mess as we move in and we still have a LOT to paint, install, organize, etc., but we are getting there!!! Follow along with the photos this week of the history of the gym!
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
Back Squat
Work up to 1 RM
1 Set of 5 (40%) [23:00]
1 Set of 5 (55%) [21:00]
1 Set of 5 (65%) [19:00]
1 Set of 4 (70%) [17:00]
1 Set of 3 (75%) [15:00]
1 Set of 2 (80%) [12:30]
1 Set of 1 (85%) [10:00]
1 Set of 1 (90%) [7:00]
1 Set of 1 (95%) [3:30]
1 Set of 1 (100%) [0:00]
*On a 23-Minute Clock
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
15:00 to Find
High-hang Snatch (1 RM for the Day)
Timing:
X:neg07 Latest Start Finish by X:08 to Join Strength in Class
Post-Class Accessory Work - Lower Body (Level 1)
10 Sets (~ Every 30 seconds)
Snatch Pull (105%)
5. Warm-up and WOD Prep
Timing:
X:00 Specific Barbell Warm-up
X:06 Strength Talk and Prep
X:10 Strength (Section 1) - Start 23:00 Clock Counting Down
X:33 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:43 MetCon (Section 2) - Start 10:00 Clock Counting Up
MetCon Prep:
3 Thrusters (95/65/35%)
200m Run
3 Thrusters
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
Back Squat
Work up to 1 RM
1 Set of 5 (40%) [23:00]
1 Set of 5 (55%) [21:00]
1 Set of 5 (65%) [19:00]
1 Set of 4 (70%) [17:00]
1 Set of 3 (75%) [15:00]
1 Set of 2 (80%) [12:30]
1 Set of 1 (85%) [10:00]
1 Set of 1 (90%) [7:00]
1 Set of 1 (95%) [3:30]
1 Set of 1 (100%) [0:00]
*On a 23-Minute Clock
Fitness Level Scaling:
1 Set of 6 (40%) [22:00]
1 Set of 6 (55%) [17:00]
3 Sets of 10 (65%) [12:00, 7:00, 2:00]
Equipment Substitutions:
~2 Hard Sets* of One-legged Deadlifts (Using DBs/KBs/Ruck and As Heavy As Possible)
*A Hard Set Today is 1-2 Rep Shy of Failure
Section 2 Substitutions: MetCon
FIT
400m Run
40 Thrusters (95/65/35%)
400m Run
10-Minute Time Cap
400m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m
10:00+ Best Mile: 200m
25 Thrusters (95/65/35%)
Equipment Substitutions:
~25 Double DB/KB Thrusters (35s/25s/Medium)
~18 Double DB/KB Thrusters (50s/35s/Heavy)
~18 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~25 DB/KB One-arm Thrusters on Each Arm (35/25/Medium)
~25 Ruck One-arm Thrusters on Each Arm