Bri
Macrocycle: “Booty and the Spartan Beast” - Week 4 of 13
Mesocycle/Minicycle: Strength Transition Week
+Supplemental Work For: CrossFit Competitors
Section 1: Cardio MetCon
4 x 8-Minute Rounds FIIT
500m/400m Row | 0.7/0.55 Mile Air Bike*
550m Run**
Rest with Remaining Time in Each Round
*Start on either machine and alternate which you use each round.
*2:30 Time Cap On Machines
Row and Air Bike Scaling
Sub 1:40 Best 500m Row: 500m Row | 0.7 Mile Air Bike
1:40+ Best 500m Row: 400m Row | 0.55 Mile Air Bike
**Run Scaling
Sub 7:30 Mile: 550m Runs
7:30-10:00 Mile: 400m Runs
10:00+ Mile: 200m Runs
Supplemental Work
How and When to Add Bonus Work
None on Transition Weeks for Fatigue Management and taking advantage of Supercompensation