Tuesday October 11, 2022

Developing Full Ranges of Motion Every Single Class

Macrocycle: “Booty and the Spartan Beast” - Week 11 of 13
Mesocycle/Minicycle: Peak Week 3 of 4

+Supplemental Work For: CrossFit Competitors

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

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Section 1: Cardio MetCon

FIIT*

1)
4 Rounds
1:30 Row for Cals
2:00 Rest

2)
4 x 3:00 Rounds
550m Run**
Rest with Remaining Time in Each Round

3)
4 Rounds
1:30 Air Bike for Cals
2:00 Rest

*Start at any station

**Run Scaling
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 300m Runs
10:00+ Best Mile: 200m Runs

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Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

In addition to class

Snatch
10 Sets of 1 (80% - 1 RTM)

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

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Snatch Pulls
10 Sets of 1 (110%)