Sunday October 16, 2022

 

Richard

 

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, Lower 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

5 x 6-Minute Rounds
40-sec Row for Cals
20-sec Transition
40-sec KB Swings (Heavy)
20-sec Transition
400m Run*
Rest with Remaining Time

*Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 400-200-400 Runs
10:00+ Best Mile: 200m Runs


Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Rest or 3-Mile Easy Run

Lower Body Muscle Building

Snatch
10 Sets 1 (80%-1 RTM)

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Clean + Jerk
10 Sets 1 (80%-1 RTM)


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Clean Pulls
10 Sets of 1 (110%)

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9 x 1:00 Rounds
2 Back Squats (80%)

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1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)

*2 RIR

CrossFit Competitor

Complete the class and the lower body muscle building section.