Workout 3 Strength Option - Strength Week 3 of 3
Sam from Outsiders Barbell: Home to CrossFit City Limits in Austin, TX
Tracks: CrossFit City Limits - Strength-Bias (Endurance-Bias Recovery Day)
Page Contents:
Section 0 - Recovery Session
Section 1 - Oly
Section 2 - Strength
Section 3- Cool-down
Section 4 - Accessory Athlete Bonus Work
Section 5 - Warm-up, WOD Prep, and Coach Timing
*Thursdays are an At-Home Recovery Day, so if you are following along at home do the Recovery and the Cool-down Sections today.
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
2. Accessory Work
3 Hard Super Sets
a. Bulgarian Split Squats on Each Leg (35% of 1 RM Back Squat)
b. Kneeling Band Crunches
*Hard Set Today is 1-2 Reps Shy of Failure
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Upper Glute Smash
2 Minutes
3.3
3 Rounds for Quality with a Barbell
3 Back Rack Lunges on Each Leg
3 Strict Press with Pause Overhead
4. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
Pre-Class Oly Bonus (Level 2)
Reverse the order and do the snatches from the class workout first and then do the C&Js when the class does the snatches.
8 x 2-Minute Rounds
2 Cleans + 1 Jerk (55-80%)
Timing:
X:neg07 Latest Start Finish and Set-up by X:12 to Join Oly in Class
Post-Class Accessory Work - Lower Body (Level 2)
3 Rounds
10-second 2-inch Front Squat Hold* (As Heavy As Possible)
*Only squat 2 inches down in a front squat and hold.
5. Warm-up and WOD Prep
Timing:
X:00 Specific Barbell Warm-up
X:05 Oly Talk and Prep - 7:00 Clock Counting Down to X:12
X:12 Oly (Section 2) - Start Clock with 8 x 2:00 Rounds (16 Minutes) Ending at X:28
X:30 Oly (Section 1.2) - Start Clock with 10 x 0:30 Rounds
X:40 Accessory Work (Section 2) - Start Clock with 3 x 5:00 Rounds
Prep:
Start around 40% of a max. Perform as many sets of 3 as required at 40% to feel warm. Work to 55%, the Oly Sections starting weight. Try and leave yourself at least 2 minutes between your last warm-up set and your first working set.
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.