Workout 4 - Transition Week 2

Coach Holly and Bryce 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)

5 Rounds FIT
8 DB/KB Left-arm Hang Clean and Jerks (70/53/Heavy)
8 DB/KB Left-arm Overhead Lunges
8 DB/KB Right-arm Hang Clean and Jerks
8 DB/KB Right-arm Overhead Lunges
400m Run

30-Minute Time Cap

2. Cool-down

2.1

3 Minutes of Slow Cardio

2.2

Calf Smash
2 Minutes on Each Side

2.3

3 Rounds for Quality
3 Air Squats with Pause at Top and Bottom
3 Ring Rows with Pause at Top and Bottom

4. Warm-up and WOD Prep

Timing:
X:00 General Warm-up
X:10 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to MetCon Start
X:20 MetCon (Section1) Start Clock Counting up to 30:00

Prep:
3 Rounds for Warm-up
200m Run
Then 3 Rounds for Warm-up
2 DB/KB Left-arm Hang Clean and Jerks (70/53/Heavy)
2 DB/KB Left-arm Overhead Lunges
2 DB/KB Right-arm Hang Clean and Jerks
2 DB/KB Right-arm Overhead Lunges

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 Substitutions: MetCon

5 Rounds FIT
8 DB/KB Left-arm Hang Clean and Jerks (70/53/Heavy)
8 DB/KB Left-arm Overhead Lunges
8 DB/KB Right-arm Hang Clean and Jerks
8 DB/KB Right-arm Overhead Lunges
400m Run

30-Minute Time Cap

8 DB/KB One-arm Hang Clean and Jerks (70/53/Heavy)

Fitness Level Scaling and Equipment Substitutions:
~12 DB/KB One-arm Hang Clean and Jerks (50/35/Heavy)
~ 15 DB/KB/Ruck One-arm Hang Clean and Jerks (35/25/Medium)

DB/KB/Ruck C&J Tips and Variations

8 DB/KB One-arm Overhead Lunges

Equipment Substitutions:
~12 KB/DB One-arm Overhead Lunges (50/35/Medium)
~16 DB/KB/Ruck One-arm Overhead Lunges (35s/25s/Medium)

OH Lunge Tips and Technique

400m Run

Fitness Level Scaling:
7:30 - 10:00 Best Mile: Alternate between 400m and 200m Runs
10:00+ Best Mile: 200m Runs

Running Tips