Workout 2 - Strength Week 2 of 3

Mitch, Loui, and Abby from Outsiders Barbell: Home of CrossFit City Limits in Austin, TX

METCON, STRENGTH, & ENDURANCE

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 Work

Strict Press
1 Set of 6 (40%) [14:00]
1 Set of 3 (55%) [12:00]
1 Set of 3 (65%) [10:00]
2 Sets of 6 (70%) [7:00, 3:30]
1 Set of 6 (65%) [0:00]

*On a 14-Minute Clock

2. Metabolic Conditioning (METCON)

5-Minute AMRAP FIT
7 Push Presses (115/80/45%)
7 Box Jumps (24"/20"/Low)

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Glute Smash
2 Minutes on Each Side

3.3

3 Rounds
3 Sumo-deadlift High-Pulls with Pause at Collar Bone-height (Barbell)
3 Back Squats

4. Accessory Athlete Bonus Work

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

Pre-Class Oly Bonus (Level 2)

8 x 2-Minute Rounds
1 Power Clean + 2 Jerks (Work between 55-80%)

Timing:
X:Neg04 Latest Start Finish by X:12 to Join Strength in Class

Post-Class Accessory Work - Upper Body (Level 1)

3 x Hard Super Sets
a. DB Bench Press
b. Flutter Kicks

*Today's "Hard Sets" should be 2-3 Reps Shy of Failure

5. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:09 Specific Barbell Warm-up
X:12 Strength Talk and Prep
X:16 Strength (Section 1) - Start 14:00 Clock Counting Down
X:30 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:40 MetCon (Section 2) - Start 5:00 Clock Counting Down

MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Push Presses (115/80/45%)
3 Box Jumps (24"/20"/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.

6. Scaling and At-Home Variations

Section 1 Substitutions: Strength

Strict Press
1 Set of 6 (40%) [14:00]
1 Set of 3 (55%) [12:00]
1 Set of 3 (65%) [10:00]
2 Sets of 6 (70%) [7:00, 3:30]
1 Set of 6 (65%) [0:00]

*On a 14-Minute Clock

Equipment Substitutions:
~3 x Hard Sets of Double DB/KB Strict Presses
~2 x Hard Sets on Each Arm of DB/KB/Ruck Strict Presses

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

Strict Press Tips and Variations

Section 2 Substitutions: MetCon

5-Minute AMRAP FIT
7 Push Presses (115/80/45%)
7 Box Jumps (24"/20"/Low)

7 Push Presses (115/80/45%)

Equipment Substitutions:
~8 Double DB/KB Push Presses (35s/25s/Medium)
~12 Double DB/KB Push Presses (50s/35s/Heavy)
~8 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~12 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~12 Ruck One-arm Push Presses on Each Arm

PP Tips and Variations

7 Box Jumps (24"/20"/Low)

Equipment Substitution:
~14 Bounding Jumps to Very Low Box
~7 Jump + Lunge

BJ Tips and Variations

Section 3 Substitutions: Cool-down

3.3