Workout 2 - Strength Week 3 of 3
Bryce 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 Work
Strict Press
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
2. Metabolic Conditioning (METCON)
7-Min AMRAP FIT
3 Push Jerks (205/145/70%)
6 Strict Pull-ups
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:Neg08 Latest Start Finish by X:08 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 1-2 Reps Shy of Failure
5. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:05 Specific Barbell Warm-up
X:08 Strength Talk and Prep
X:10 Strength (Section 1) - Start 16:00 Clock Counting Down
X:28 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:38 MetCon (Section 2) - Start 7:00 Clock Counting Down
MetCon Prep: 3x3
3 Rounds for Warm-ups
R1:1, R2: 2, R3: 3 Push Jerks (205/145/70%)
2 Strict Pull-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.
6. Scaling and At-Home Variations
Section 1 Substitutions: Strength
Strict Press
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:
~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 1 Rep Shy of Failure
Section 2 Substitutions: MetCon
7-Min AMRAP FIT
3 Push Jerks (205/145/70%)
6 Strict Pull-ups
3 Push Jerks (205/145/70%)
Fitness Level Scaling:
~6 Push Jerks (135/95/45%)
Equipment Substitutions:
~6 Double DB/KB Push Jerks (50s/35s/Heavy)
~9 Double DB/KB Push Jerks (35s/25s/Medium)
~6 DB/KB One-arm Push Jerks on Each Arm (50/35/Heavy)
~9 DB/KB/Ruck One-arm Push Jerks on Each Arm (35/25/Medium)
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 30% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~6 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~8 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~6 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~8 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~8 Ruck One-arm 90-Degree Bent-over Rows on Each Arm
Section 3 Substitutions: Cool-down
3.3
Equipment Substitutions:
~3 Ring Rows to 3 KB/DB/Ruck Bent-over Rows