Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: CrossFit Competitors
Section 1: Cardio MetCon
9 x 5-Minute Rounds (Rest with Remaining Time in Each Round)
Starting at any station.
1)
550m/400m/300m Run*
2)
500m/400m Row**
3)
0.75-Mile/0.55-Mile Air Bike**
*Run Scaling
Sub 7:30 Best Mile: 550m Runs
7:30-10:00 Best Mile: 400m Runs
10:00+ Best Mile: 300m Runs
**2:15 Time Caps on Machines
Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 500m Row | 0.75-Mile Air Bike
1:40+ Best 500m Row: 400m Row | 0.6-Mile Air Bike
Supplemental Work
How and When to Add Bonus Work
CrossFit Competitors
Hang Snatch
8 Sets of 2 (60%+)
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Hang Clean + Push Jerk
8 Sets of 2 + 1 (60%+)
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Snatch Pulls
9 Sets of 2 (105%)