Workout 5 - Transition Week 2
Joss 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 - Warm-up, WOD Prep, and Coach Timing
Section 4 - 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)
"Strict Nate" - TESTING
20-Minute AMRAP
2 Strict Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53/Heavy)
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Adductors Smash
2 Minutes on Each Side
2.3
3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Top and Bottom
3 Strict Toes-to-bars
3. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 Ring Muscle Up Progressions
X:18 WOD Talk ,Prep, and Strategy - Start 10:00 Clock Counting Down
X: 25 MetCon (Section 1) - Start 20:00 Clock Counting Up
Prep: 3 x 1,2,3
3 Rounds for Warm-up
1Strict Ring Muscle-ups
2 Strict Handstand Push-ups
3 Kettlebell Swings (70/53/Heavy)
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 Variations
Section 1 Substitutions: MetCon
"Strict Nate" - TESTING
20-Minute AMRAP
2 Strict Ring Muscle-ups
4 Strict Handstand Push-ups
8 Kettlebell Swings (70/53/Heavy)
Scaling Note: This is a great workout to go up to the progression of whatever scaling you typically do. You can cut the reps in half on the Strict RMUs and the Strict HSPU variations you do to keep you moving. 20 minutes is a long time, so even with lower reps each round, you’ll get a lot of good work in today.
Fitness Level Scaling:
~1 Strict Ring Muscle-up
~2 Strict Banded Ring Muscle-ups
~2 Strict Ring Pull-ups + 2 Strict Ring Dips
~Scale Pull-ups and Dips with Bands or Ring Rows and Knee Push-ups
Equipment Substitutions:
~2 Bar Muscle-ups
~2 Strict C2B Pull-ups + 8 Knee Push-ups (Scale C2B to Regular to Jumping with Slow Negative to Bands)
~4 Double DB/KB Bent-over Rows (50s/35s/Heavy) + 8 Knee Push-ups
~6 Double DB/KB Bent-over Rows (35s/25s/Medium) + 8 Knee Push-ups
~3 KB Bent-over Rows on Each Arm (70/53/Heavy) + 8 Knee Push-ups
~4 DB/KB Bent-over Rows on Each Arm (50/35/Heavy) + 8 Knee Push-ups
~6 DB/KB/Ruck Bent-over Rows on Each Arm (35/25/Medium) + 8 Knee Push-ups
Fitness Level Substitutions:
~No More Than 25% of a Max Set for Each Round
~HSPUs to HSPUs with a Mat to HSPUs Feet on Box to HSPUs Knees on Box to Pike Push-ups to Banded Pike Push-ups
8 Kettlebell Swings (70/53/Heavy)
Fitness Level Scaling:
~12 Russian Kettlebell Swings (70/53/Heavy)
Equipment Substitutions:
~12 Kettlebell Swings (53/35/Medium)
~12 DB Alternating One-arm Snatches (50/35/Heavy)
~15 DB Alternating Snatches (35/25/Medium)
~8 Ruck Snatches on Each Arm
Section 2 Substitutions: Cool-down
2.3
3 Rounds for Quality
3 Slow Motion Air Squats with Pause at Top and Bottom
3 Strict Toes-to-bars
Fitness Level Scaling:
~Strict Hanging Knee Raises
Equipment Substitutions:
~Anchored Laying Leg Raises