12th State CrossFit | Training Notes | February 17th – March 29th, 2020

February 16

12th State CrossFit | Training Notes | February 17th – March 29th, 2020

Overarching goals for all 3 paths:

  • General Physical Preparedness; our training will help you become faster, stronger, and a better all-around human.
  • Burn; Our training will help you burn excess energy, calories, and stress from the day! (or yesterday for our morning people)
  • Focus on Longevity; Our programming was developed with your safety and longevity in mind, we want you to be healthy and happy after each training session

6 ways to get the most out of your workouts:

  • Diet. You cannot out-train a bad diet. Eat well, eat clean, and eat enough to support daily energy needs and limit the excess.
  • Sleep/Rest. You need 7-9 hours of sleep per night. Make sure you are setting up your daily schedule to make this happen. Also if you are feeling overly fatigued, take a rest day. We all need a day off sometimes.
  • Leave your ego at the door. Your daily workouts are for you. Make sure the weights, reps, and movements you are selecting match your training goals and needs.
  • Ask for help. Our professional staff is always available for questions and guidance. We are here to serve you.
  • Be Consistent. Set your schedule before the week starts and make sure you get to the gym.
  • Mobilize and Stretch. Make sure you are spending time pre and post-workout to work on your muscle and body. Also make sure that you are attending our weekly Yoga sessions at 6:30 pm on Thursdays.

Programming Specifics:



The Olympic lifting is back! Prepare to see some Snatch complexes leading into some snatch waves until we max out during the final week. The first two weeks will really focus on lighter weights and snatch form. As we refine our technique we will progress to heavier weights. Our Snatch cycle will follow a 90s clock for this 6-week cycle. 
Athletes can expect to see classic CrossFit metcons with a few benchmarks thrown in there. 


Every Tuesday will follow the format of the 30-minute clock. For this cycle, the 30 min clock will be aimed at allowing athletes to practice their gymnastics on an EMOM clock for a total of 16 Minutes. There will be two 8 Minute EMOMs separated by a 10 Minute metcon. The Metcons will vary in exercise selection but not duration. The focus of the metcon will be to fatigue the system to allow athletes to practice gymnastics at a fatigued state on the EMOM clock.

The gymnastic EMOMs will include different skills for all different levels! Each week athletes can practice their gymnastics. There will be numbers and reps to aim for but if you are just learning certain skills the coaching
staff may scale the movement to just work on a certain portion of the movement skill. Either way, get excited to really hone in on gymnastics every Tuesdays for the next 6 weeks!


Back Squatting is Back! We will be doing a play on the Wendler 5/3/1 cycle.  We will do two weeks with Six sets of 5 back squats, 2 weeks with 6 sets of 3 back squats and then 2 weeks of 2 sets of 5, 2 sets of 3 and 2 singles at increasing percentages. We are getting back into squatting after taking 6 weeks off to build some unilateral strength. Expect to be sore the first couple of weeks. 
Our Wednesday metcons will alternate between 16-minute emoms and 14-minute amraps. Our EMOMS will feature 3 minutes of max-effort minutes and 1 minute of rest. Our AMRAPs will be a chipper style workout focusing on getting through large numbers of a single exercise before moving on to the next exercise. 


There will be no specific progression for Thursday. We will see a few AMRAPs and long 30-minute EMOM movers on these days. Come in and push if you wish or just come to move and sweat. 


Friday we will Clean and Jerk on a 90s clock. Similar to Monday, we will be focusing on form in the first few weeks and finish with several weeks of Clean and Jerk waves. With all of our push pressing, we did the last cycle our focus will be to really get that jerk technique down. 
We will control the volume on Fridays with 3-minute intervals. Athletes will have movements to complete every 3 minutes and with any time left over in that interval, they will rest. The goal will be to have a minimum of 30 secs to rest each interval. Intensity is what we are looking for on Friday so scale numbers and weights if needed to maintain the work to rest ratio. 


We will keep our typical Saturday partner and solo options, however, our partner options may seem more appealing this cycle. Several hero workouts will come up this cycle and having a partner to get through it will make it all the more fun!



The goal of Sunday will be longer metcons and athletes will spend some time on machines as well as on the road. As always, come and push or come and just move.