April and Jed
Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 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: Strength & Skill
16-Minute EMOM
Odd Rounds:
3 Strict Presses (65%)
Even Rounds:
1-3 Left-legged Squat
1-3 Right-legged Squat
Section 2: MetCon
10-Minute AMRAP FIIT
1 DB Left-arm Turkish Get-up (Very Heavy)
6 DB Left-arm Snatches
6 DB Left-arm Overhead Lunges
6 Burpees
1 DB Right-arm Turkish Get-up
6 DB Right-arm Snatches
6 DB Right-arm Overhead Lunges
6 Burpees
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Race Day!!!
Upper Body Muscle Building
Use class programming for fatigue management.
CrossFit Competitor
No extra for fatigue management.