Workout 2 - Peak Week 3 of 3

The Original Location, Coach Kyle’s Garage (Coach Blake, co-founder, had clients in his garage too) - 2009

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

Floor Press
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

2. Metabolic Conditioning (MetCon)

15-12-9-6-3 Reps FIT
Snatches* (115/80/45%)
Chest-to-bar Pull-ups

*Minimum Sets of 3 on the Snatches…No Singles

12-Minute Time Cap

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Hip Flexor Stretch
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:Neg07 Latest Start Finish by X:08 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 1-2 Reps Shy of Failure

5. Warm-up and WOD Prep

Timing:
X:00 Specific Barbell Warm-up
X:07 Strength Talk and Prep
X:10 Strength (Section 1) - Start 23:00 Clock Counting Down
X:33 WOD Talk, Prep, and Strategy 7:00 Clock Counting Down
X:40 MetCon (Section 2) - Start 7:00 Clock Counting Down

MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Snatches* (115/80/45%)
3 Chest-to-bar 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: Strength

*On a 23-Minute Clock

Fitness Level Scaling:
Floor Press
1 Set of 6 (40%) [22:00]
1 Set of 6 (55%) [19:00]
1 Set of 6 (60%) [16:00]
4 Sets of 10 (65%) [13:00, 9:00, 5:00, 1:00]
Equipment Substitutions:
~4 Hard Sets* of DB/KB/Ruck Floor Presses (As Heavy As Possible)
~4 Hard Sets* of DB/KB/Ruck Floor Presses (As Heavy As Possible)
~Hard Set* of Deficit Knee Push-ups

*Hard Set Today is 2-3 Reps Shy of Failure

Floor Press Tips and Variations

Section 2 Substitutions: MetCon

15-12-9-6-3 Reps FIT
Snatches* (115/80/45%)
Chest-to-bar Pull-ups

*Minimum Sets of 3 on the Snatches…No Singles

12-Minute Time Cap

15-12-9-6-3 Reps FIT Snatches* (115/80/45%)

Equipment Substitutions:
~25-20-15-10-5 Kettlebell Swings (70/53/Heavy)
~40-32-24-16-8 Kettlebell Swings (53/35/Medium)
~40-32-24-16-8 Dumbbell Alternating One-arm Snatches (50/35/Heavy)
~50-40-30-20-10 Dumbbell Alternating One-arm Snatches (35/25/Medium)
~25-20-15-10-5 Ruck One-arm Snatches on Each Arm

Snatch Tips and Variations

15-12-9-6-3 Chest-to-bar Pull-ups

Fitness Level Scaling:
~Number of Pull-ups in the First Round (15 reps) Should Not Exceed 60% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~15-12-9-6-3 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~25-20-15-10-5 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~15-12-9-6-3 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~25-20-15-10-5 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)

PU Tips and Variations

Guest UserDecember 19, 2020Peak Week 3 of 3