Saturday September 17, 2022

Da Mama

Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

TESTING
30-Minute AMRAP
400m Run*
10 Double DB Push Presses (50s/35s/25s/15s/Medium)
15 KB Swings (70/53/35/25/Heavy)
10 Box Jumps (Step Down, 24"/20"/16"/12"/Low)

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

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

10-Mile Run

Upper Body Muscle Building

1)

Bench Press*
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
3 Sets of 6 (75%)

After each of the last 3 sets, hard* superset of:
a) Strict Chin-ups
b) Band Crunches

*1-2 RIR
**Choose a variation that allows for 10-30 reps on your first round.

2)

3 Rounds
a) Hard* Set Double DB Chest Flys
b) 1-Minute Hard Arms-only Row
c) Hard* Set Strict Hanging Knee Raises

*1-2 RIR
**Choose a variation that allows for 8-15 reps on your first round.

CrossFit Competitor

Take the class and perform section 1) from the Upper Body Muscle Building Above

Sunday September 18, 2022

Paulo and Garry

Macrocycle: “Booty and the Spartan Beast” - Week 7 of 13
Mesocycle/Minicycle: Strength Week 3 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Lower Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

With a Partner, Sharing Reps Any Way
3 x 8-Minute AMRAPs (4-Minute Rest)

AMRAP #1
10-20-30-...-(+10) Reps FIIT
Burpees
Squat Cleans (60%)

AMRAP #2
Row for Distance

AMRAP #3
Air Bike for Distance

Solo
3 x 8-Minute AMRAPs (4-Minute Rest)

AMRAP #1
5-10-15-...-(+5) Reps FIIT
Burpees
Squat Cleans (60%)

AMRAP #2
Within the 8-Minute Round
4 x 1-Minute Rounds (1-Minute Rest)
Row for Distance


AMRAP #3
Within the 8-Minute Round
4 x 1-Minute Rounds (1-Minute Rest)
Air Bike for Distance

In a Team of 3, Sharing Reps Any Way
3 x 8-Minute AMRAPs (4-Minute Rest)

AMRAP #1
10-20-30-...-(+10) Reps FIIT
Burpees
Squat Cleans (60%)

AMRAP #2
Row for Distance

AMRAP #3
Air Bike for Distance

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

Rest or 3-Mile Easy Run

Lower Body Muscle Building

Snatch
8 Sets 2 (60%+)

------------

Clean + Jerk
8 Sets of 2 + 1 (60%+)


---------

Clean Pulls
9 Sets of 2 (105%)

----------

7 x 1:30 Rounds
3 Back Squats (75%)

--------

1 x Hard* Sets
Back Rack Alternating Lunges (50% of Back Squat Max)

*2 RIR

CrossFit Competitor

Complete the class and the lower body muscle building section.

Monday September 5, 2022

Sergi

Labor Day Schedule

9 AM Class
10 AM - 12 PM Open Gym
12 PM Class

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3

Section 1: Metabolic Conditioning (MetCon)

4 x 4-Minute AMRAPs (4-Minute Rest)
Start at Any Station

1)
4-Minute AMRAP FIIT
1-2-3-...-(+1)
Deadlifts (45%)
Lateral Burpees

----4-Minute Rest----

2)
4-Minute AMRAP
Row for Cals

----4-Minute Rest----

3)
4-Minute AMRAP FIIT
1-2-3-...-(+1)
Deadlifts (45%)
Lateral Burpees

----4-Minute Rest----

4)
4-Minute AMRAP
Air Bike for Cals

Specialty Program Work

How and When to Add Bonus Work

None Today

Tuesday September 6, 2022

Griffin School CrossFit PE Class

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3

+Supplemental Work For: CrossFit Competitors

Section 1: Cardio MetCon

2 x 18-Minute Rounds FIIT
Start at either station

1)
1,000m/800m Row*
1,200mRun**
Rest with Remaining Time in Round

2)
1.5-Mile/1.2-Mile Air Bike*
1,200m Run**
Rest with Remaining Time in Round


*Row | Air Bike Scaling
Sub 1:40 Best 500m Row Time: 1,000m Row | 1.5-Mile Air Bike
1:40+ Best 500m Row: 800m Row | 1.2-Mile Air Bike

**Run Scaling
Sub 7:30 Best Mile: 1,200m Run
7:30-10:00 Best Mile: 800m Run
10:00+ Best Mile: 600m Run

Supplemental Work

How and When to Add Bonus Work

CrossFit Competitors

Hang Snatch
8 Sets of 2 (60%+)

---------

Hang Clean + Push Jerk
8 Sets of 2 + 1 (60%+)

---------

Snatch Pulls
8 Sets of 2 (105%)

Wednesday September 7, 2022

Kyle

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3

Section 1: MetCon

12-Minutes FIIT

1)
10-Minute AMRAP
33%MAX Ring Muscle-ups or (25%MAX Strict Pull-ups + 25%MAX Strict Ring Dips)
12 Box Jumps (Low, Step Down)

2)
Then, Immediately 2-Minute AMRAP
Burpee Jumping C2B Pull-ups

Section 2: Muscle Building

3 x Hard* Supersets
a. Double DB Bench Press (Heavy)
b. Band Reverse Flys
c. DB-weighted AbMat Sit-ups

*Hard = 2-3 RIR

Specialty Program Work

How and When to Add Bonus Work

None Today

Thursday September 8, 2022

Richard

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3

+Supplemental Work For: Spartan Beast Race Prep

Section 1: Strength

Front Squat
Warm-up Sets
1 Set of 6 (40%) -8:00
1 Set of 3 (55%) -6:00
1 Set of 3 (65%) -4:00
1 Set of 3 (70%) -2:00

Working Sets*
4:00 Rounds
1 Set of 6 (75%) - Round 1
1 Set of 6 (70%) - Round 2
1 Set of 6 (65%) - Round 3

*If you don't know your max, do all 3 sets at your 6 Rep Technical Max from last week. Remember this weight as we will use that number to determine weights for the upcoming weeks in the cycle.

Section 2: Metabolic Conditioning (MetCon)

2 x 4-Minute AMRAPs (2-Minute Rest)
10 Double DB Squat Cleans (Heavy)
30 Double Unders

Supplemental Work

How and When to Add Bonus Work

Spartan Beast Prep

Instead of Class,

12-Min Easy Run

Then,
3 Rounds
6-Minute Hard Run
6-Minute Easy Run

Then,
8-Minute Easy Run

Saturday September 10, 2022

Robyn, Richard, Coach April, Emily, Danny

Macrocycle: “Booty and the Spartan Beast” - Week 6 of 13
Mesocycle/Minicycle: Strength Week 2 of 3
+Supplemental Work For: CrossFit Competitors, Spartan Beast Prep, Upper Body Muscle Building

Section 1: Metabolic Conditioning (MetCon)

TESTING
"Eva"
5 Rounds for Time
800m Run*
30 KB Swings (70/53/Heavy)
30/50%Max Pull-ups

*Run Scaling
Sub 7:30 Best Mile: 800m Runs
7:30-10:00 Best Mile: 550m Runs
10:00+ Best Mile: 400m Runs

Specialty Program Work

How and When to Add Bonus Work

Spartan Beast Prep

8-Mile Run

Upper Body Muscle Building

1)

Bench Press*
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
1 Set of 6 (65%)

After each of the last 3 sets, hard* superset of:
a) Strict Chin-ups
b) Band Crunches

*2-3 RIR
**Choose a variation that allows for 10-30 reps on your first round.

2)

3 Rounds
a) Hard* Set Double DB Chest Flys
b) 1-Minute Hard Arms-only Row
c) Hard* Set Strict Hanging Knee Raises

*2-3 RIR
**Choose a variation that allows for 8-15 reps on your first round.

CrossFit Competitor

Take the class and perform section 1) from the Upper Body Muscle Building Above

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