Louis, Alejandro, Jed, Alex, April, Heather
Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Daily, At-Home Mobility
Section 1: Metabolic Conditioning (MetCon)
5 Rounds FIIT
550m Run
50%Max Push-ups (Deficit with Hands on DBs)
100m Double DB Farmer's Carry (Heavy)
25 Unbroken AbMat Sit-ups**
*Run Scaling
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m
Runs 10:00+ Best Mile: 300m Runs
**If you need to take a break or fail a rep, move on to the next round.
Specialty Program Work
How and When to Add Bonus Work
Spartan Beast Prep
Rest or 3-Mile Easy Run
Lower Body Muscle Building
Snatch
8 Sets 2 (60%+)
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Clean + Jerk
8 Sets of 2 + 1 (60%+)
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Clean Pulls
9 Sets of 2 (105%)
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10 x 1:00 Rounds
2 Back Squats (75%)
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1 x Hard* Sets
Back Rack Alternating Lunges (40% of Back Squat Max)
*2 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.