12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
90s Barbell Quad Smash (EL)
90s Barbell Bicep/Forearm Smash (EA)
90s Couch Stretch (EL)
90s Pigeon Stretch (EL)
COMP/SPORT
Deadlift (E20s x 10 Minutes)
1 Deadlift @ 65% 1RM
* Hold for 3s @ top
* Use double Overhand Grip
* Lower to knees to drop
* This is 30 Total Lifts*
* If you don’t have a 1 RM take your 3RM from last cycle and add 20/30 lbs and use that to find 65%
Fitness
Metcon (AMRAP – Reps)
AMRAP 10
50 Plate Hops
40 Hip Bridges (Feet on Rower Seat)
30 Cal Row
20 Prone Plank Roll In (Feet on Rower Seat)
10 Plate G2OH
* 1 full round = 150 reps
Metcon
Metcon (4 Rounds for time)
Comp:
E4MOM x 4
8 Ring Muscle Ups
16 Sumo Deadlift High Pulls (95/65)
24 Wall Balls (20/14)
Sport:
E4MOM x 4
4 Muscle Ups or 7 Burpee Pull Ups
14 Sumo Deadlift High Pulls (75/55)
21 Wall Balls (20/14)
Fitness:
E4MOM x 4
7 Burpee Jumping Pull upr or Burpees + Ring Rows
14 Sumo Deadlift High Pulls
21 Wall Balls
Strength
Bench Press (E3MOM x 5)
10/8/6/4/2
* Add weight each set
* Climb to a heavy double
* Same thing we did with our back squat last cycle