Workout 1 - Strength Week 3 of 3
Nick from Outsiders Barbell: Home of CrossFit City Limits in Austin, TX
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
Front Squat
1 Set of 6 (40%) [16:00]
1 Set of 3 (55%) [14:00]
1 Set of 3 (65%) [12:00]
1 Set of 3 (70%) [10:00]
1 Set of 6 (75%) [7:00]
1 Set of 6 (70%) [3:30]
1 Set of 6 (65%) [0:00]
*On a 16-Minute Clock
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Trap Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
3 Lunges on Each Leg
3 Bent-over Rows with Pause at Chest
4. 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 Snatch (Work between 55-85%)
Timing:
X:neg07 Latest Start Finish by X:09 to Join Strength in Class
Post-Class Accessory Work - Lower Body (Level 1)
3 Hard Sets
Romanian Deadlifts (40% of Back Squat Max)
*Today's "Hard Sets" should be 1-2 Reps Shy of Failure
5. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:06 Specific Barbell Warm-up
X:09 Strength Talk and Prep
X:12 Strength (Section 1) - Start 16:00 Clock Counting Down
X:28 WOD Talk, Prep, and Strategy 7:00 Clock Counting Down
X:35 MetCon (Section 2) - Start 12:00 Clock Counting Up
MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Box Jumps (24"/20"/Low)
3 Thrusters (115/80/40%)
3 Deadlifts
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
Front Squat
1 Set of 6 (40%) [16:00]
1 Set of 3 (55%) [14:00]
1 Set of 3 (65%) [12:00]
1 Set of 3 (70%) [10:00]
1 Set of 6 (75%) [7:00]
1 Set of 6 (70%) [3:30]
1 Set of 6 (65%) [0:00]
*On a 16-Minute Clock
Equipment Substitutions:
*A Hard Set Today is 1 Rep Shy of Failure
3 Hard Sets
Double DB/KB Front Squats (As Heavy As Possible)
4 Hard Sets
DB/KB One-arm Front Squats* (As Heavy As Possible)
*Alternate arms each set.
3 Hard Sets
Ruck Front Squats (As Heavy As Possible)
50 Box Jumps (24"/20"/Low)
Equipment Substitution:
~100 Bounding Jumps to Very Low Box
~50 Jump + Lunges
25 Thrusters (115/80/40%)
Equipment Substitutions:
~25 Double DB/KB Thrusters (50s/35s/Heavy)
~35 Double DB/KB Thrusters (35s/25s/Medium)
~20 DB/KB One-arm Thrusters on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Thrusters on Each Arm (35/25/Medium)
25 Deadlifts
Equipment Substitutions:
~25 Double DB/KB Deadlifts (50s/35s/Heavy)
~35 Double DB/KB Deadlifts (35s/25s/Medium)
~20 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Deadlifts on Each Arm (35/25/Medium)
Section 3 Substitutions: Cool-down
3.3
3 Rounds for Quality
3 Lunges on Each Leg
3 Bent-over Rows with Pause at Chest
Equipment Substitution:
~3 DB/KB/Ruck Snatches on Each Arm
~3 DB/KB Bent-over Rows on Each Arm