Rose
Macrocycle: “Booty and the Spartan Beast” - Week 11 of 13
Mesocycle/Minicycle: Peak Week 3 of 4
+Supplemental Work For: CrossFit Competitors*, Spartan Beast Prep, Upper Body Muscle Building
Fit, Functional, and Healthy is Your Lifestyle
In addition to the mobility we do in class,
Perform 10-Minutes of Mobility, at Home, Every Day
Section 1: MetCon
2 Rounds*
2-Minute Air Bike for Highest Maintained Cadence
2-Minute Rest
2-Minute Ring Muscle-ups or Burpee Pull-ups
2-Minute Rest
2-Minute Wallballs (Light)
2-Minute Rest
2-Minute AbMat Sit-ups
2-Minute Rest
*Start at any station.
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep (Taper)
45min Slow Run
Upper Body Muscle Building
3 x Hard* Supersets
a. Weighted Ring Dips
b. Weighted Strict Pull-ups
c. Butterfly Weighted AbMat Sit-ups
*1 RIR, 0 RIR for Last Sets
**Choose a variation that allows for 10-25 reps on your first round.
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3 Rounds
a) Band Chest Flys
b) Band Reverse Flys
c) Strict Hanging Alternating Single Knee Raises
*1 RIR, 0 RIR for Last Sets
CrossFit Competitor
Follow regular class programming and complete the first super set in the Upper Body Muscle Building section above.