Cincinnati Strength & Conditioning
A. Power clean & split jerk, build quickly to a moderate single
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3 rounds for time w/5:00 cap:
15 Assault Bike calories
10 ground-to-overhead, 135/85
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3 rounds not for time:
10-15 glute-ham sit-ups
4-5/side 1-arm DB row
4-5/side 1-arm DB bench press
OR if 17.4 yesterday:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
Post results to comments.
17.4
OR if 17.4 yesterday or not repeating:
30:00 easy row, bike, ski erg
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3 sets not for time:
15 light reverse hypers
:30 L-sit
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20:00 mobility work of choice
long, unplugged hike and/or 30:00-60:00 mobility work and/or food prep… Set yourself up for a great week!
If planning on repeating 17.4 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
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For completion/movement quality:
50 double-unders
10/5 muscle-ups
40 double-unders
8/4 muscle-ups
30 double-unders
6/3 muscle-ups
20 double-unders
4/2 muscle-ups
10 double-unders
2/1 muscle-up(s)
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
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gun show
Post results to comments.
17.4
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Additional work TBD
Post results to comments.
30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…