Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5 rounds for time w/a partner, trade off all work as desired w/only 1 partner working at a time:
400m run
20 wall balls
20 pull-ups
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17.5 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
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 3:00 for 5 sets:
3/2/1/1/1 power cleans or power snatches (1st set 3, 2nd 2, last 3 are singles) – all sets moderate/tough w/no danger of missing
3-6 strict handstand push-ups or 1-3 wall walks or 10 hand-release push-ups
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For time:
50 double-unders
10 kettlebell swings
10 burpees
30 double-unders
10 kettlebell swings
10 burpees
10 double-unders
10 kettlebell swings
10 burpees
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5:00-10:00 coach-led mobility
Post results to comments.
17.5
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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 17.5 announcement tonight @ games.crossfit.com and formulate your game plan…
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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A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
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3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
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Every 3:00 for 3 sets:
:60 row hard
200m run
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10:00 easy cool-down and/or mobility
Post results to comments.