Workout 5 - Strength Week 2 of 3

Chris and Morgan from Outsiders Barbell: Home to CrossFit City Limits in Austin, TX

METCON, STRENGTH, & ENDURANCE

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
100 Double Unders
15 Burpees
15 Deadlifts (225/155/50%)
30 Push-ups

20-Minute Time Cap

2. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

T-Spine Smash
2 Minutes on Each Side

2.3

3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Top and Bottom
3 Strict Toes-to-bars

3. Accessory Athlete Bonus Work

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

Pre-Class Oly Bonus (Level 1)

8 x 2-Minute Rounds
2 Cleans (Work between 55-85%)

Timing:
X:Neg01 Latest Start Finish by X:15 to Join MetCon (Section 1) in Class

Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)

Bench Press (1-inch Wider Grip than Usual)
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
1 Set of 8 (70%)
3 Sets of 8 (65%)

3 x Hard Super Sets
a. Strict Handstand Push-ups or Pike Push-ups
b. Weighted* Strict Pull-ups or Strict Pull-ups
c. Left-arm KB/DB Side Bends
d. Right-arm KB/DB Side Bends

*Minimum of 8 reps on your first set.
**Today's "Hard Sets" should be 2-3 Reps Shy of Failure

3 x Hard Super Sets
a. Weighted* Strict Ring Dips or Strict Ring Dips
b. Ring Rows
c. Box-/Ring-Supported Weighted Knee Raises

*Minimum of 8 reps on your first set.
**Today's "Hard Sets" should be 2-3 Reps Shy of Failure

4. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 Butt Squeeze Burpee and Kip Practice
X:15 WOD Talk ,Prep, and Strategy - Start 10:00 Clock Counting Down
X: 25 MetCon (Section 1) - Start 20:00 Clock Counting Up

Prep: 3x3
3 Rounds for Warm-up
10 Double Unders
3 Burpees
3 Deadlifts (225/155/50%)
3 Push-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.

5. Scaling and At-Home Variations

Section 1 Substitutions: MetCon

3 Rounds FIT
100 Double Unders
15 Burpees
15 Deadlifts (225/155/50%)
30 Push-ups

20-Minute Time Cap

100 Double Unders

Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~50 Bounding Jumps onto very Small “Box”
~100 Jumping Jacks

Double Under Course

15 Deadlifts (225/155/50%)

Equipment Substitutions:
~30 Double DB/KB Deadlifts (50s/35s/Heavy)
~45 Double DB/KB Deadlifts (35s/25s/Medium)
~20 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~30 DB/KB One-arm Deadlifts on Each Arm (35/25/Medium)
~30 Ruck One-arm Deadlifts On Each Arm

Deadlift Tips and Variations

30 Push-ups

Fitness Level Scaling:
~No More than 100% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups

Push-up Tips and Variations