Cincinnati Strength & Conditioning
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk, 10:00 tech work – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 12-16 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest
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15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
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3 sets:
10-15 unweighted hip extensions
rest as needed
Post results to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side 1-arm Russian kettlebell swing]
Split jerk tech work – coach-led
A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a rep every :60
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Every :60 for 24:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walks
2nd: 5/side kettlebell snatch
3rd: :30 front leaning rest on ground or rings
4th: 12/9 row calories @ high effort
Post results to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
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For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
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3 sets:
:10-:30/side star plank
Post results to comments.
CrossFit Kids w/Jessie @ 1
or for the non-kids…
long, unplugged hike
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
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For time w/a partner, split reps as desired but only 1 partner works at a time:
800m run
80 toes-to-bar
80 burpees
80 kettlebell swings
160 air squats
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Optional:
Abs, bis, & tris of choice
Post result to comments.