Sunday August 21, 2022

Daddio and Jed

Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

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Section 1: MetCon

Starting at Any Station
4 Rounds FIT
1:30 Row
0:30 Rest
1:30 Air Bike
0:30 Rest
1:30 For 200m Medium Run* + Rest
0:30 Rest
1:30 Thrusters (35%)
0:30 Rest

*Run Scaling
Sub 7:30 Best Mile: 200m
7:30-10:00 Best Mile: 200m-100m-200m-100m
10:00+ Best Mile: 100m

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Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Rest or 3-Mile Easy Run

Lower Body Muscle Building

1)
8 Sets
1 Hip-Hang Snatches + 2 Snatch (55%+)

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2)
8 Sets
1 High-hang Clean + 2 Cleans (55%+)

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3)
5 Sets
3 Clean Pulls (100%)

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4)
2 x Hard* Sets on Each Leg
Bulgarian Split Squats

*1-2 RIR (Reps in Reserve)

CrossFit Competitor

Complete the class programming and the Lower Body Muscle Building section above.