12th State CrossFit – CrossFit
Mobility
Metcon (No Measure)
10 Cat Cow
10 Banded Pull Aparts
90s Banded Lat Stretch (EA)
10 Banded Pull Aparts
90s Banded Samson Stretch (EL)
10 Banded Pull Aparts
90s Banded Hamstring Distraction (EL)
COMP/SPORT
Clean and Jerk (E90s x 10 )
1 Squat Clean and Jerk
Set 1 60%
set 2 65%
set 3 70%
set 4 75%
Set 5 80%
Set 6 70%
Set 7 75%
Set 8 80%
Set 9 85%
set 10 90%
Fitness
Metcon (Weight)
E3MOM x 5
12/10 Cal Machine
8 DB Squat Cleans
8 DB Shoulder 2 OH
Max Plank
Metcon
Metcon (Time)
Comp:
21 – 15 – 9
Calorie Machine
14 – 10 – 6
Strict HSPU
7 – 5 – 3 (205/145)
Squat Cleans
Sport:
21 – 15 – 9
Calorie Machine
14 – 10 – 6
HSPU
7 – 5 – 3 (165/115)
Squat Cleans
Fitness:
21 – 15 – 9
Calorie Machine
14 – 10 – 6
Z- Press or Box HSPU
7 – 5 – 3
Squat Cleans
Strength
Front Squat (6 Sets )
5/5/3/3/1/1
* Build to heavy Single
* Rest 2 – 3 Min between sets*