Tuesday October 4, 2022

Garry

Macrocycle: “Booty and the Spartan Beast” - Week 10 of 13
Mesocycle/Minicycle: Peak Week 2 of 4

+Supplemental Work For: CrossFit Competitors

Daily, At-Home Mobility

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Section 1: Cardio MetCon

FIIT*

1)
4 Rounds
1:15 Row for Cals
1:45 Rest

2)
4 Rounds
1:15 Air Bike for Cals
1:45 Rest

3)
4 x 3:00 Rounds
400m Run**
Rest with Remaining Time in Each Round

*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%+)

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

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Snatch Pulls
10 Sets of 1 (110%)