Workout 5 - Peak Week 3 of 3
Coach Jami’s Outsiders Barbell (2018) before Teaming with Coach Kyle to Create Outsiders Barbell: Home to CrossFit City Limits. Our community is going to do some incredible things!!!
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)
3 Rounds FIT
800m Run
20 Chest-to-bar Pull-ups
20 Wallballs (20/14/Light)
25-Minute Time Cap
3. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 1)
15-Minutes to Find
High-hang Clean (1 RM for the Day)
Timing:
X:Neg05 Latest Start Finish by X:10 to Join MetCon (Section 1) in Class
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
1.
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 6 (70%)
3 Sets of 6 (65%)
2.
3 x Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Double Dumbbell Reverse Flys
c. Barbell Roll-outs
3.
3 x Hard* Super Sets
a. Double Dumbbell Bench Press
b. Double Dumbbell Bicep Curls
c. Russian Twists
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
**Alternate between Rotated Right, then Straight, then Rotated Left.
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 WOD Talk ,Prep, and Strategy - Start 10:00 Clock Counting Down
X: 20 MetCon (Section 1) - Start 25:00 Clock Counting Up
Prep:
2 Rounds for Warm-up
200m Run
4 Chest-to-bar Pull-ups
4 Wallballs (20/14/Light)
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 1 Substitutions: MetCon
3 Rounds FIT
800m Run
20 Chest-to-bar Pull-ups
20 Wallballs (20/14/Light)
25-Minute Time Cap
800m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 600m
10:00+ Best Mile: 400m
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 80% of a Max Set
~C2B Pull-ups to Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~30 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~20 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
20 Wallballs (20/14/Light)
Equipment Substitutions:
~16 Barbell Thrusters (45/35/20%)
~16 Double DB/KB Thrusters (35s/25s/Medium)
~12 Double DB/KB Thrusters (50s/35s/Heavy)
~16 DB/KB One Arm Thrusters* (50/35/Heavy)
~20 DB/KB One Arm Thrusters* (35/25/Medium)
~20 Ruck One Arm Thrusters*
*Switch Arms Every 10 reps