Workout 4 - Peak Week 3 of 3
The Next Upgraded Location in 2016
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)
5 x 3-Minute AMRAPS FIT (3:00 Rest)
30 Double-unders
10 Push-ups
10 Alternating Single-leg Squats
10 Burpees
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Biceps Smash
2 Minutes on Each Side
2.3
3 Rounds for Quality
3 Air Squats with Pause at Top and Bottom
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)
None Today
Post-Class Accessory Work
None on Fridays
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up with Balance and Ankle Focus
X:10 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD
X: 17 MetCon (Section ) Start Clock with 5 x 3:00 Rounds with 3:00 Rest
Prep:
3 Warm-up Rounds
10 Double-unders
4 Push-ups
4 Alternating Single-leg Squats
4 Burpees
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
5 x 3-Minute AMRAPS FIT (3:00 Rest)
30 Double-unders
10 Push-ups
10 Alternating Single-leg Squats
10 Burpees
Fitness Level Scaling:
~In 3 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~30 Bounding Jumps onto very Small “Box”
~15 Bounding Box Jumps (24”/20”/Low)
~60 Jumping Jacks
10 Push-ups
Fitness Level Scaling:
~25% of a Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups
10 Alternating Single-leg Squats
Fitness Level Scaling:
~Single-leg Squats Standing on Box
~Singe-leg Squats with Opposite Leg Behind the Body
~Single-leg Squats to Lowest Good Position with Pause
~Single-leg Box Squats
Section 2 Substitutions: Cool-down
2.3
3 Rounds for Quality
3 Air Squats with Pause at Top and Bottom
3 Ring Rows with Pause at Top and Bottom
Equipment Substitutions:
~Ring Rows to DB/KB/Ruck Bent-over Rows