Workout 3 Endurance Option - Transition Week 3
Virtual Classes are Still Going on If You’re a Member and Traveling or Not Yet Comfortable Coming Back into the Gym! M,Tu,F at 5:30 PM and Sat at 10 AM
Tracks: CrossFit City Limits - Endurance-Bias (Strength-Bias Recovery Day)
Page Contents:
Section 0 - Recovery Session
Section 1 - Endurance
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
*No Accessory Athlete Bonus Work on Wednesdays
0. Recovery Session
Perform in the AM if your workout in the PM or in the PM if you workout in the AM.
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Heel Cord Scrub
2 Minutes on Each Side
2.3
3 Rounds for Quality
6 Alternating Reverse Lunges
30-second Downward-facing Dog Hold
3. Warm-up and WOD Prep
Timing:
X:00 General Warm-up
X:10 WOD Talk, Prep, and Strategy - 10:00 Clock Counting Down to Start of Endurance Workout
Prep:
2 Prep Rounds
200m Run
2 Minutes of Dynamic Stretching
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
FIT
35-Minute Run*
*Every 5 minutes, stop and perform 15 burpees
Fitness Level Scaling
35-Minute Run/Walk*
*Run 1-Minute / Walk 1-Minute
**On every minute multiple of 5, Replace The Run with 1-Minute of Burpees
Example:
Minute 1: Run
Minute 2: Walk
Minute 3: Run
Minute 4: Walk
Minute 5: Burpees
Minute 6: Walk
Minute 7: Run
…Repeat for 35 Minutes