Workout 2 - Transition Week 3
Joe from the Old Outsiders Barbell: Home to CrossFit City Limits Location
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)
"Double Helen" - TESTING
3 Rounds For Time
800m Run
42 Kettlebell Swings (53/35/Medium)
24 Pull-ups
32-Minute Time Cap
3. Accessory Athlete Bonus Work
Why, When, and How and Do You Even Need to Add Bonus Work?
None During Transition Weeks to Manage Fatigue and Promote Supercompensation
4. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:08 WOD Talk, Prep, and Strategy 10:00 Clock Counting Down
X:18 MetCon (Section 2) - Start 32:00 Clock Counting Up
MetCon Prep:
5 Kettlebell Swings (53/35/Medium)
5 Pull-ups
200m Run
5 Kettlebell Swings
5 Pull-ups
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 1 Substitutions: MetCon
"Double Helen" - TESTING
3 Rounds For Time
800m Run
42 Kettlebell Swings (53/35/Medium)
24 Pull-ups
32-Minute Time Cap
800m Run
Fitness Level Scaling:
7:30 - 10:00 Best Mile: 600m
10:00+ Best Mile: 400m
42 Kettlebell Swings (53/35/Medium)
Fitness Level Scaling:
~60 Russian Kettlebell Swings (53/35/Medium)
Equipment Substitutions:
~30 Kettlebell Swings (70/53/Heavy)
~42 DB Alternating One-arm Snatches (50/35/Heavy)
~60 DB Alternating Snatches (35/25/Medium)
~30 Ruck Snatches on Each Arm
24 Pull-ups
Fitness Level Scaling:
~Number of Pull-ups Each Round Should Not Exceed 80% of a Max Set
~Pull-ups to Banded Pull-ups to Jumping Pull-ups to Ring Rows
Equipment Substitutions:
~20 Double DB/KB 90-Degree Bent-over Rows (50s/35s/Heavy)
~30 Double DB/KB 90-Degree Bent-over Rows (35s/25s/Medium)
~20 DB/KB One-arm 90-Degree Bent-over Rows on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm 90-Degree Bent-over Rows on Each Arm (35/25/Medium)