Emily
Macrocycle: “Booty and the Spartan Beast” - Week 5 of 13
Mesocycle/Minicycle: Strength Week 1 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building
Section 1: Metabolic Conditioning (MetCon)
TESTING
6 Rounds for Time*
25 Air Squats*
14 Double DB Push Presses (50s/35s/25s/15s/Heavy)
7/33%MAX Strict Pull-ups
400m Run**
35-Minute Time Cap
**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
8 Sets 2 (60%+)
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Clean + Jerk
8 Sets of 2 + 1 (60%+)
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Clean Pulls
8 Sets of 2 (100%)
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6 x 1:30 Rounds
3 Back Squats (70%)
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1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)
*4 RIR
CrossFit Competitor
Complete the class and the lower body muscle building section.