Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 16:00 w/a partner, trade off completed rounds:
8 pull-ups
8 goblet squats
8 burpees
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immediately upon completion of AMRAP, trade off :30 planks until you have each done 4 sets
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 12:00 (4 sets of each)
1st: 1 back squat building to a tough single
2nd: 5-6 double DB bent-over rows
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For load/reps:
5:00 to establish a strict shoulder press max (from the ground)
:60 rest
3:00 kettlebell swings, tough
:60 rest
:60 double-unders
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5:00-10:00 coach-led mobility
Post results to comments.
17.1
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additional work TBD…
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
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5:00-10:00 coach-led mobility work
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Watch the announcement of 17.1 tonight @ 8PM on games.crossfit.com! Each week, the announced event will be part of our class training the following Monday. If you are registered in the Open and will not be able to attend class on any of the next five Mondays, you will have the option to complete the Open events on either Fri or Sat, as well. Just let Stephen know and we’ll make it happen!
Post results to comments.
30:00 active recovery on bike, rower, or ski erg only
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10:00-20:00 mobility work post-17.1 announcement
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game-planning/visualization for 17.1
A. Squat snatch, 5 x 1 @ 70-80% max; begin a rep every :60
B. Squat clean, 5 x 1 @ 70-80% max; begin a rep every :60
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For time @ steady effort – just cruising through this:
60 row calories
50 wall balls, 20/14 to 10/9
40 toes-to-bar
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For time:
30 burpees w/2-hand touch to target 6-8” above standing reach
Post results to comments.