Workout 1 - Transition Week 2

Kat 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. Barbell Cycling

10 x 1-Minute Rounds
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk (60%)
Rest with Remaining Time in Each Round

2. Metabolic Conditioning (MetCon)

7 Rounds FIT
7 Strict Presses (95/65/50%)
14 Alternating One-legged Deadlifts

14-Minute Time Cap

3. Cool-down

3.1

3 Minutes of Slow Cardio

3.2

Chest Smash
2 Minutes on Each Side

3.3

3 Rounds for Quality
3 Strict Burpees (Squat Down + Push-up + Squat Up)
3 Ring Rows

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
1 Snatch (Work between 70-90+%)

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 and Balancing Warm-up
X:06 Specific Barbell Warm-up
X:09 Strength Talk and Prep - Start 7:00 Clock Counting Down
X:16 Barbell Cycling (Section 1) - Start Clock with 10 x 1:00 Rounds
X:26 WOD Talk, Prep, and Strategy 7:00 Clock Counting Down
X:33 MetCon (Section 2) - Start 14:00 Clock Counting Up

MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Strict Presses (95/65/50%)
4 Alternating One-legged 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: Barbell Cycling

10 x 1-Minute Rounds
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk (60%)
Rest with Remaining Time in Each Round

Equipment Substitutions:

2 x Heavy KBs (70/53/Heavy)
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

2 x Heavy DBs (50/35/Heavy)
4 Deadlifts
3 Hang Power Cleans
2 Push Jerk

2 x Medium DBs (35/25/Medium)
6 Deadlifts
5 Hang Power Cleans
4 Push Jerk

*If you only have one KB/DB, perform same number of reps, but on each side.

Section 2 Substitutions: MetCon

7 Rounds FIT
7 Strict Presses (95/65/50%)
14 Alternating One-legged Deadlifts

14-Minute Time Cap

7 Strict Presses (95/65/50%)

Equipment Substitutions:
~7 Double DB/KB Push Presses (50s/35s/Heavy)
~10 Double DB/KB Push Presses (35s/25s/Medium)
~7 DB/KB One-arm Push Presses on Each Arm (50/35/Heavy)
~10 DB/KB One-arm Push Presses on Each Arm (35/25/Medium)
~10 Ruck One-arm Push Presses on Each Arm

Strict Press Tips and Variation Demos

14 Alternating One-legged Deadlifts (95/65/50% of Strict Press)

Equipment Substitutions:
~14 Double DB/KB Alternating One-legged Deadlifts (50s/35s/Heavy)
~20 Double DB/KB Alternating One-legged Deadlifts (35s/25s/Medium)
~12 DB/KB Alternating One-legged Deadlifts with Each Arm (50/35/Heavy)
~14 DB/KB Alternating One-legged Deadlifts with Each Arm (35/25/Medium)
~14 Ruck Alternating One-legged Deadlifts with Each Arm

DL Tips and Variations

Section 3 Substitutions: Cool-down

3.3