Workout 5 - Taper Week
T.B.T. Abhishek at CrossFit City Limits
METCON, STRENGTH, & ENDURANCE
Macrocycle: The Adaptive Athlete - Taper Week
*Class workouts are also modified below into At-Home workouts in case you only have a
Pair of Dumbbells/Kettlebells,
Single Dumbbell/Kettlebell, 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. Warm-up and WOD Prep
Timing:
X:00 General Warm-up, WOD Talk, Prep, and Strategy - 5:00 Clock Counting Down to Start WOD
X:10 Play with One-legged Deadlifts, Cleans, Presses, Jerks, and Clean and Jerks - 8:00 Clock Counting Down
X:18 WOD Talk, Prep, and Strategy - 7:00 Clock Counting Down to Start WOD
2. Metabolic Conditioning (METCON)
Long Slow Distance/Recovery Workout
20-Minute AMRAP for Technique
200m KB/DB Farmer Carry (50/35/Medium)
30 Mountain Climbers
400m Run
10 Touch & Go Clean & Jerks* (95/65/30%)
*Every Round on Rep 5, pause for 3 seconds at:
-the ground
-the clean catch position
-the jerk catch position
-standing with barbell overhead
-the catch of getting the barbell from OH back to the front rack
Timing:
X:25 Start - 20:00 Clock Counting Down
Scaling and At-Home Variations:
200m KB/DB Farmer Carry (50/35/Medium)
Equipment Substitutions:
~Carry whatever you've got: ruck, weight plates, water jugs, other weighted kettlebell or dumbbell, etc.
400m Run
Fitness Level Scaling:
~7:30 -10:00 Best Mile: 300m Run
~10:00+ Best Mile: 200m Run
10 Touch & Go Clean & Jerks (95/65/30%)
Equipment Substitutions:
~10 Double DB/KB Clean and Jerks (35s/25s/Medium)
~6 Double DB/KB Clean and Jerks (50s/35s/Heavy)
~5 DB/KB One-arm Clean and Jerks on Each Arm (50/35/Heavy)
~8 DB/KB One-arm Clean and Jerks on Each Arm (35/25/Medium)
~8 Ruck One-arm Clean and Jerks on Each Arm
3. Cool-down
3.1
3 Minutes of Slow Cardio
3.2
Quads Smash
2 Minutes on Each Side
3.3
3 Rounds for Quality
5 Slow Motion Air Squats
5 Ring Rows with Pause at Chest
At-Home Variations
Accessory Athlete Bonus Work
Why, When, and How and Do You Need to Add Bonus Work?
For Fatigue Management, No Accessory Work During Taper Week
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.