Cincinnati Strength & Conditioning
3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
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A. Snatch (power or squat), 8 x 2 light/moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
10-15 handstand push-ups
3:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
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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 15:00 (10 sets)
3 squat clean singles (drop & reset between reps), moderate loads that can be completed in under :30 – keep in mind that this will be 30 total reps, select loads accordingly and err on the lighter side…
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AMRAP in 6:00 :
135 double-unders or single-unders
45 barbell thrusters, 45/33 – no dropping empty barbells!
Max in remaining time alternating 1-arm DB rows from plank
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5:00-10:00 coach-led mobility
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watch tonight’s 17.2 Open announcement @ games.crossfit.com (assuming their site actually works) for a preview of what’s coming Monday!
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17.2
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additional work TBD according to event
or
17.2 prep work if going tomorrow
30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.2 announcement tonight @ games.crossfit.com – assuming their site works, of course…
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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Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 12:00 (4 sets of each):
1st: :05-:10/side bottom of pistol hold – flat foot, use support on upright if needed
2nd: 5-10 2-arm passive-to-active hangs
3rd: :30 nose-to-wall hold or front leaning rest on ground
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12:00 @ 70% effort – niiiiiiiiice and steady:
15/10 row, bike, or ski erg calories
10 push-ups
5 toes-to-bar
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5:00-10:00 coach-led mobility work
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