10:00 as warm-up:
Dynamic hip & shoulder mobility of choice
Walking lunge steps & skin-the-cats, a few sets of each
Turkish get-ups, find weight for training
A. High-bar back squat, 6-6-6-6-6, 3010 (be perfect here!); 3:00 rest
B. Pull-ups or ring rows, 3 x 10-20 unbroken; 2:00 rest
C. Turkish get-ups, alternating & perfect, 30 @ moderate weight; rest and break as needed
Post loads and notes to comments.
Outstanding day @ Cincinnati Strength Sunday as we hosted athletes from Dayton Strength & Conditioning, CrossFit Centerville, CrossFit Northern Kentucky, and Triple Crown CrossFit for the OPTathlon 3.0. Congratulations to Adam Rogers and Megan McAuley for their wins, and to all of those who competed and put their training to the test (results here). Full effort is full victory…
Finally, a huge thanks to James Fitzgerald of Optimum Performance Training, not only for developing such a beautiful test of true fitness and allowing gyms like ours to host it, but also for being the driving force behind CSC’s training philosophy. Thank you, James!