Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
Every :90 for 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
+
3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
:60 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
+
Every 3:00 for 21:00 (7 sets):
1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch @ 50-60% max
10 hollow rocks
250/200m easy row w/feet out of straps
+
5:00-10:00 mobility work – coach-led
Post work & 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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 9:00 (9 sets):
sets 1-3: 3 light power cleans
sets 4-6: 2 moderate power cleans
sets 7-9: 1 tough power clean
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
5 strict pull-ups (can be band assisted) or 3 muscle-ups if proficient
10 burpees
200m run
+
5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 8 alternating DB reverse lunges, as heavy as possible
2nd: :30 plank walk outs
+
AMRAP in 10:00 (this little guy shows up a few times every year and is a great way to gauge your overall progress in CrossFit – make your reps perfect and record your score to have something to compare next time):
10 toes-to-bar
20 wall balls
40 double-unders
+
5:00-10:00 coach-led mobility work
Post results to comments.
2 rounds as warm-up of [5 overhead squats @ 31X1 + :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) + 200m jog or row or bike or ski erg]
Every :90 for 12:00 (4 sets of each):
1st: 2 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5-6 seated DB Arnold presses, 11X1
+
Every 3:00 for 12:00 (4 sets) @ high effort:
21/15 row calories
15 Russian kettlebell swings, moderate unbroken
9 perfect push-ups or handstand push-ups, 10X1 – stick to the tempo w/a pause @ the top
+
5:00-10:00 mobility work – coach-led
Post results to comments.
long, unplugged hike and/or yoga @ CSC (1000, $10 cash) and/or 30:00-60:00 easy but focused mobility work