12th State CrossFit | Training Notes | September 9th – October 12th

September 9

12th State CrossFit | Training Notes | September 9th – October 12th, 2019

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:

Monday: Snatches and Cleans

For the next four weeks, comp and sport will complete a weight lifting EMOM of both snatches and cleans. Using the same weight for both, we will perform fewer reps on the snatch and more reps on the clean. Each week the reps will decrease to allow for the load to increase. Comp will see all squat variations and Sport will perform the same movements in the power variation.
The first two weeks of Monday metcons will be timed pieces and as we near the Crossfit Open, we will revisit previous open workouts in preparation. Expect classic CrossFit on Monday.

Tuesday: Skill work and Pacing work

We will spend an allotted amount of time going over drills and gymnastic movements during the first part of class for Comp and Sport. The fitness option, open to everyone, will be a progressing sprint cycle on a machine of choice. This will be a great tool for conditioning. If you are proficient at the gymnastic movements we suggest you choose the fitness option for Tuesday. As for the Tuesday Metcon, expect a new form of AMRAP to come your way. We will be working on pacing. The format will start with couplets and triplets. The goal will be to get as far as you can in the AMRAP and at the completion of the first AMRAP, we will rest a certain amount of time, then complete the work again but backwards!!!! Wherever you finished on the first amrap you will start from that point. Once the rest period is over, work your way back to ZERO. You will be allotted the same amount of time and your goal is to finish right at the time cap or beat the cap back down. If it seems complicated it will all make sense once the coaches break it down!

Wednesday Bench Press

10, 8, 6, 4, 2 has been a staple of our squats but its time to incorporate it into our Bench Press cycle. Wednesdays will feature our 10 -2 Cycle for Bench Press and will follow the same progression we have seen with the back squat and the front squat.

Wednesday metcons will be varied with no specific pattern. We will be mixing it up as far as metcons go for Wednesdays.


Expect long EMOMs for our next cycle on Thursdays.

Friday: ALL the Deadlifts

Let’s get strong!!! Every Friday you will see your deadlift load increase. The rep scheme will consist of singles every 30 seconds for 10 minutes.

Friday metcons will have a theme for this cycle. Athletes will have a work to rest ratio of 3/1 for 3 rounds. Each interval will end with the same max effort attempt and following a one-minute rest will repeat it each time aiming for a similar result.


Saturday: Partner or Solo

We will follow the typical Saturday workout with the option to go partner or solo. We will be working hard during the week so expect Saturday to be lighter in weight after our heavy deadlift days. Come ready to move your body and lighter weight for a good volume of reps.


Sunday: Cardio!!!

For the next four weeks, we will progress from Intervals to for time. The volume of the workout will stay exactly the same, however, the time domains will switch. The workouts will consist of 400m runs, 500m rows, and 1k Bikes. Each Sunday will feature a different layout and you will have the opportunity to understand how to pace as the demands change.