12th State CrossFit – CrossFit
Mobility
2 Rounds
10 Plate Halos
10 Band Pull Aparts
20 Down Dog Calf March
3 Rounds
:30 Banded Lat Stretch
:30 Banded Internal Shoulder Mob
3 Rounds
:30 Banded Internal/External Hip Mob
:30 Banded Samson Stretch
COMP/SPORT
Clean Complex (E90s x 8 )
1 Clean + 1 Front Squat
Reset
1 Clean and Jerk
* Build to a heavy complex
* Drop the bar to reset
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
2k Bike
40 Sit Ups
40 Single DB Hang Clean and Jerk
Metcon
Metcon (3 Rounds for reps)
Comp
12 Min Running Clock
0 – 2
400 m Run + Max Jerks @ 205/145
Rest 1 Minute
3 – 6
600m Run + Max Jerks @ 205/145
Rest 2 Minutes
8 – 12
800m Run + Max Jerks @ 205/145
Sport
12 Min Running Clock
0 – 2
300 m Run + Max Jerks @ 155/105
Rest 1 Minute
3 – 6
400m Run + Max Jerks @ 155/105
Rest 2 Minutes
8 – 12
600m Run + Max Jerks @ 155/105
Fitness
12 Min Running Clock
0 – 2
300 m Run + Max Jerks
Rest 1 Minute
3 – 6
400m Run + Max Jerks
Rest 2 Minutes
8 – 12
600m Run + Max Jerks
Next Level
Pull-ups (Max Sets)
Capacity Building:
3 Giant Sets
Max Strict Pull Ups
+
Max Kipping Pull Ups (no butterfly)
+
Max Ring Rows (Challenging)
*Record Max Kipping Pull Up Sets
*Comment Total Reps
* Stop all Movements at 12
* The most you do in one set will be 36
* If this is very easy for you wear a weight vest
* Rest 2 – 3 Minutes Between Sets