12th State CrossFit – CrossFit
Mobility
2 Rounds
10 KB Hip Flexor Lifts (Slow)
10 Frog To Seal Rocks
Into:
1:00 Banded Samson Stretch
1:00 Banded Pigeon Stretch
1:00 Banded Hamstring Mob.
2:00 Couch Stretch
2:00 Bottom of Squat (Big Belly Breaths)
COMP/SPORT
Metcon (Weight)
EMOM 12
1. 2 Front Squats
2. 4 Back Squats
* Start @ 65% +20lbs of 1RM Front Squat and Climb by 10lbs after Back Squat Sets
Fitness
Metcon (AMRAP – Reps)
E4MOM x 3
10 1/4 Goblet Squats
15 Cal Standing Bike
20 Alt. Leg Hamstring Curls on Slider
Max Alt. Leg V-Up
Metcon
Metcon (Time)
Comp
2 Rounds
22 Double DB Step Ups (50/35)
11 DB Burpee Deadlifts
Into:
2 Rounds
22 Pistols
11 Ring Muscle Ups
Sport
2 Rounds
22 Double DB Step Ups (40/25)
11 DB Burpee Deadlifts
Into:
2 Rounds
22 Pistols or Pistol Scales
11 Bar Muscle Ups or 11 Burpee Pull Ups
Fitness
2 Rounds
22 Double DB Step Ups (Weight of Choice)
11 DB Burpee Deadlifts
Into:
2 Rounds
22 Pistol Scales
11 Burpee Pull Ups
Next Level
Deadlift (Deadlifting Power Progression)
EMOM 6 :
Min 1 – 2
1 Deadlift @90 – 90+% 1 RM + 3 Box Jumps
Min 3 – 4
1 Deadlift @ 80 – 85% 1 RM + 3 Box Jumps
Min 5 – 6
1 Deadlift @ 70 – 75% 1 RM + 3 Box Jumps
* 6 lifts total
*Power Progression To Peak For Upcoming Max Week
*Move Fast, Be Powerful
Bench Press
E2MOM x 5
Bench
9 – 7 – 5 – 3 – 1
* Build to a Heavy Single