Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + :30 bottom of goblet squat hold)
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice
+
watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
+
3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
+
For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 2-3 moderate/tough thrusters – no rack, bar starts from the ground
2nd: 4-8 strict toes-to-bar or hanging knee raises
+
For time w/10:00 cap, if you complete the reps before the cap hop on bike, rower, or the ski erg and cruise nice & easy until 10:00 hits:
100 wall balls, 20/14 to 10/9
+
5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 9:00 (6 sets):
2 power clean singles, moderate/tough
+
3 rounds for time w/5:00 cap:
13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on weight, use your best load from the power clean double
67 double-unders or single-unders
+
3 rounds:
:30 L side plank
:30 rest
:30 R side plank
:30 rest
+
5:00-10:00 coach-led mobility work
Post results to comments.
A. Power clean, build quickly to a moderate single
B. Split jerk, build quickly to a moderate single
+
3 rounds for time w/5:00 cap:
13 deadlifts, up to 275/185
67 double-unders
+
3 rounds not for time:
10-15 glute-ham sit-ups
5-8/side 1-arm DB row
5-8/side 1-arm DB bench press
OR if 17.3 yesterday:
30:00 easy row, bike, ski erg
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
20:00 mobility work of choice
Post results to comments.