Workout 2 - Transition Week 2
Sam 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 - MetCon
Section 2 - Accessory Work
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. Metabolic Conditioning (METCON)
FIT
30 Overhead Squats (75/55/30%)
30 Knees-to-elbows
30 Sit-ups
30 Sumo-deadlift High-Pulls
30 Sit-ups
30 Knees-to-elbows
30 Overhead Squats
15-Minute Time Cap
2. Accessory Work
3 Hard Super Sets
a. Strict Ring Dips
b. Bent-over Rows (50% of 1 RM Clean)
c. Barbell Roll-outs
*Hard Set today is 1-2 Reps Shy of Failure
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Rear Shoulder Smash
2 Minutes on Each Side
3.3
3 Rounds
3 Hang Power Snatches (Barbell)
3 Back Squats
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 55-85%)
Timing:
X:Neg04 Latest Start Finish by X:12 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:10 Specific Barbell Warm-up
X:13 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:20 MetCon (Section 3) - Start 15:00 Clock Counting Up
X:35 Accessory Work (Section 2) - Use Clock with Regular Time
MetCon Prep: 3x3
3 Rounds for Warm-ups
3 Overhead Squats (75/55/30%)
3 Knees-to-elbows
3 Sit-ups
3 Sumo-deadlift High-Pulls
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: MetCon
FIT
30 Overhead Squats (75/55/30%)
30 Knees-to-elbows
30 Sit-ups
30 Sumo-deadlift High-Pulls
30 Sit-ups
30 Knees-to-elbows
30 Overhead Squats
15-Minute Time Cap
30 Overhead Squats (75/55/30%)
Fitness Level Scaling:
~15 Overhead Squat with a 3-second pause at your lowest, good position.
~24 Overhead Lunges (75/55/30% of OHS)
Equipment Substitutions:
~24 Double DB/KB Overhead Lunges (35s/25s/Medium)
~18 Double DB/KB Overhead Lunges (50s/35s/Heavy)
~15 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~18 DB/KB One-arm Overhead Lunges on Each Arm (35/25/Medium)
~18 Ruck One-arm Overhead Lunges on Each Arm
Fitness Level Substitutions:
~K2E to Hanging Knee Raises to Anchored Leg Raises (Candlesticks)
Equipment Substitutions:
~Anchored Leg Raises (Candlesticks)
30 Sit-ups
Fitness Level Scaling:
~If you reach failure two times, good job, make that the end of your set and move on to the next exercise.
30 Sumo-deadlift High-Pulls (75/55/30% of 1 RM OHS)
Equipment Substitutions:
~30 KB SDHP (70/53/Heavy)
~45 KB SDHP (53/35/Medium)
~30 Double Dumbbell Sumo-deadlift High-pulls (35s/25s/Medium)
~18 Double Dumbbell Sumo-deadlift High-pulls (50s/35s/Heavy)
~21 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (50/35/Heavy)
~30 Dumbbell One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
~30 Ruck One-arm Sumo-deadlift High-pulls on Each Arm (35/25/Medium)
Section 2 Substitutions: Accessory Work
3 Hard Super Sets
a. Strict Ring Dips
b. Bent-over Rows (50% of 1 RM Clean)
c. Barbell Roll-outs
*Hard Set today is 1-2 Reps Shy of Failure
Fitness Level Substitutions:
~Strict Ring Dip Negatives
~Banded Ring Dips
~Ring Dips on Box
Equipment Substitutions:
~Bar or Box Dips
~Knee Deficit Push-ups or Banded Knee Deficit Push-ups
Bent-over Rows (50% of 1 RM Clean)
Equipment Substitutions:
~Double DB/KB Bent-over Rows (As Heavy as Possible)
~DB/KB/Ruck One-arm Bent-over Rows on Each Arm (As Heavy as Possible)
Fitness Level Scaling:
~Barbell Roll-outs to Farthest Controllable Position
Equipment Substitutions:
~Strict Toes-to-bars
~Laying Leg Raises
Section 3 Substitutions: Cool-down
3.3
3 Rounds
3 Hang Power Snatches (Barbell)
3 Back Squats
Equipment Substitutions:
~3 KB/DB/Ruck Snatches
~3 KB/DB/Ruck Front Squats