Coach April and Coach Jed at their CrossFit Training
Macrocycle: “Booty and the Spartan Beast” - Week 1 of 13
Mesocycle/Minicycle: Hypertrophy/Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
4 x 8-Minute AMRAPs* (2-Minute Rest)
A)
400m Run**
10 Power Cleans (50%) or 20 KB Swings (Heavy)
B)
400m/320m Row***
50%MAX Strict Ring Dips
C)
400m Run
50%MAX Strict Pull-ups
D)
0.5 Mile/0.4 Mile Air Bike***
50%MAX Push-ups
*Start on A, B, C, or D, but rotate to next AMRAP in the above order.
**Run Scaling:
Sub 7:30 Mile: 400s
7:30 - 10:00 Mile: 300s
10:00+: 200s
***Row & Air Bike Scaling
Sub 1:40 Best 500m Row: 400m Row | 0.5 mile Bike
1:40+ Best 500m Row: 320m Row | 0.4 mile Bike
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
3-Mile Run
Upper Body Muscle Building
Ring Muscle-up or Bar Muscle-up Practice
If proficient,
FIT
200%MAX Ring Muscle Ups
---------
3 Hard* Supersets
a. Strict Ring Dips**
b. Horizontal Ring Rows
c. Barbell Ab Roll-outs
*3-4 RIR (Reps in Reserve)
**Choose a variation that allows for 8-12 reps on your first round.
CrossFit Competitor
Complete the class programming and the Upper Body Muscle Building Section.