Tuesday September 27, 2022

Todd

Macrocycle: “Booty and the Spartan Beast” - Week 9 of 13
Mesocycle/Minicycle: Peak Week 1 of 4

+Supplemental Work For: CrossFit Competitors

Daily, At-Home Mobility

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Section 1: Cardio MetCon

FIIT

1)
5 Rounds
1:00 Row for Cals
1:30 Rest

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

3)
5 x 2:30 Rounds
300m Run*
Rest with Remaining Time in Each Round

*Run Scaling
Sub 7:30 Best Mile: 300m Runs
7:30-10:00 Best Mile: 200m Runs
10:00+ Best Mile: 100m 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 (75%+)

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Clean + Jerk
10 Sets of 1 + 1 (75%+)

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Snatch Pulls
10 Sets of 1 (105%)