Workout 4 - Transition Week 3
Teddy from the Outsiders Barbell: Home to CrossFit City Limits
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)
FIT
Tabata* Push-ups
1-Minute Rest
Tabata* Sit-ups
1-Minute Rest
Tabata* Jumping Lunges
*Tabata = 8 x 20-sec Rounds with 10-seconds of rest in between.
**Notes on How to Set up Your Clock in the Warm-up and WOD Prep, Section 4, Below
2. Cool-down
2.1
3 Minutes of Slow Cardio
2.2
Squat with Weight on Knees
2+ Minutes
2.3
3 Rounds for Quality
3 Air Squats with Pause at Top and Bottom
30-seconds of Puppy Pose
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 with Balance and Ankle Focus
X:10 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD
X: 17 MetCon (Section ) Start Clock with 28 x 0:20 On / 0:10 Off or a Clock Counting Up
Prep:
3 Warm-up Rounds
3 Push-ups
3 Sit-ups
6 Jumping Lunges
MetCon Clock Options (20-sec/10-sec Rounds or Clock Counting Up)
Push-ups
Rounds 1-8: Minutes 0:00 - 4:00
Rest
Rounds 9 & 10: Minutes 4:00 - 5:00
Sit-ups
Rounds 10-18: Minutes 5:00 - 9:00
Rest
Rounds 19 & 20: Minutes 9:00 - 10:00
Jumping Lunges
Rounds 21-28: Minutes 10:00 - 14:00
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
FIT
Tabata* Push-ups
1-Minute Rest
Tabata* Sit-ups
1-Minute Rest
Tabata* Jumping Lunges
*Tabata = 8 x 20-sec Rounds with 10-seconds of rest in between.
Fitness Level Scaling:
~Push-ups to Banded Push-ups to Knee Push-ups
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too
Fitness Level Scaling
~Jumping Lunges to Lunges