Workout 5 - Transition Week 3
Brian from 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)
4 Rounds for Quality
100 Double Unders
10 Overhead Squats
100 Double Unders
10 Hang Snatches (115/80/45%)
25-Min 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 Jump Rope + General Warm-up
X:10 Specific Overhead Squat and Snatch Warm-up
X:14 WOD Talk ,Prep, and Strategy - Start 9:00 Clock Counting Down
X: 23 MetCon (Section 1) - Start 25:00 Clock Counting Up
Prep:
3 Rounds for Warm-up
10 Double Unders
3 Overhead Squats
3 Hang Snatches (115/80/45%)
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
4 Rounds for Quality
100 Double Unders
10 Overhead Squats
100 Double Unders
10 Hang Snatches (115/80/45%)
25-Min Time Cap
100 Double Unders
Fitness Level Scaling:
~In 5 attempts, complete as many DUs as possible. Then, do single unders for the remaining time.
Equipment Substitutions:
~50 Bounding Jumps onto very Small “Box”
~25 Bounding Box Jumps (24”/20”/Low)
~100 Jumping Jacks
10 Overhead Squats (115/80/45% of Snatch)
Fitness Level Scaling:
~5 Overhead Squat with a 3-second pause at your lowest, good position.
~8 Overhead Lunges (95/65/35% OHS)
Equipment Substitutions:
~8 Double DB/KB Overhead Lunges (50s/35s/Heavy)
~15 Double DB/KB Overhead Lunges (35s/25s/Medium)
~8 DB/KB One-arm Overhead Lunges on Each Arm (50/35/Heavy)
~8 DB/KB One-arm Overhead Lunges on Each Arm (35/25/Medium)
~8 Ruck One-arm Overhead Lunges on Each Arm
10 Hang Snatches (115/80/45%)
Equipment Substitutions:
~18 Kettlebell Swings (70/53/Heavy)
~24 Kettlebell Swings (53/35/Medium)
~24 Dumbbell Alternating One-arm Snatches (50/35/Heavy)
~36 Dumbbell Alternating One-arm Snatches (35/25/Medium)
~18 Ruck One-arm Snatches on Each Arm