Workout 5 - Strength Week 3 of 3
Emily from Outsiders Barbell: Home to CrossFit City Limits in Austin, TX
Tracks: CrossFit City Limits - Strength-Bias and Endurance-Bias
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)
"Cindy" - TESTING
20-Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
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 Lunges on Each Leg
30-Seconds of Downward Dog
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:02 Latest Start Finish by X:18 to Join MetCon (Section 1) in Class
Accessory Work (REPLACEMENT for the Class Workout) - Upper Body (Level 2)
1.
Bench Press (1-inch Wider Grip than Usual)
1 Set of 8 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
3 Sets of 8 (70%)
1 Set of 8 (65%)
2.
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 1-2 Reps Shy of Failure
3.
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 1-2 Reps Shy of Failure
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 Hip and Shoulder Capsule Joint Distractions
X:18 WOD Talk ,Prep, and Strategy - Start 7:00 Clock Counting Down
X: 25 MetCon (Section 1) - Start 20:00 Clock Counting Down
Prep:
3 Rounds for Warm-up
2 Pull-ups
4 Push-ups
6 Air Squats
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
"Cindy" - TESTING
20-Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Cindy Modification Option
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats
To keep consistency and a higher pace through the workout, another option would be to adjust the reps.
5 Pull-ups
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 20% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~4 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~6 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~4 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~6 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)
~6 Ruck One-arm 90-Degree Bent-over Rows on Each Arm"
10 Push-ups
Fitness Level Scaling:
~25% of your Max Set of Push-ups Each Round
~Push-ups to Banded Push-ups to Knee Push-ups