Workout 3 Strength Option - Transition Week 2
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 - MetCon
Section 2- Cool-down
Section 3 - Warm-up, WOD Prep, and Coach Timing
Section 4 - Scaling and At-Home Variations
*Thursdays are usually an At-Home Recovery Day, but today is Thanksgiving so today’s workout does not require any equipment, so can continue to follow along at home!
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)
3 x 5-Minute AMRAPs FIT (5-Min Rest)
25 Burpees
50 Air Squats
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Glute Smash
2 Minutes
2.3
3 Rounds for Quality with a Barbell
6 Alternating Lunges
6 Push-ups
3. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:13 WOD Talk, Strategy, and Prep - 7:00 Clock Counting Down to X:20
X:20 MetCon (Section 1) - Start Clock with 3 x 5:00 Rounds with 5:00 Rest
Prep 3x3:
3 Rounds
3 Burpees
3 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.
4. Scaling and At-Home Substitutions
Section 1 Substitutions: MetCon
3 x 5-Minute AMRAPs FIT (5-Min Rest)
25 Burpees
50 Air Squats
Fitness Level Scaling:
3 x 5-Minute AMRAPs FIT (5-Min Rest)
10 Burpees
20 Air Squats
*Because it’s an AMRAP, to scale, you can cut down the reps you have to do in a row down to allow yourself to get more total reps in the workout.