Cincinnati Strength & Conditioning
17.1.2
OR
3 rounds not for time:
1-5 muscle-ups
20 wall balls, 20/14 to 10/9
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A. Squat clean, 20 x 1 @ light/moderate loads; begin a rep every :30
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Every :60 for 15:00 (5 sets of each):
1st: 15/10 row calories
2nd: 5-10 CTB pull-ups
3rd: 50 double-unders
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3 sets:
15 light reverse hypers
:90 rest
Post result to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/20:00 cap*:
10 alternating DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
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5:00-10:00 mobility work – coach-led
*Lots of options here! If registered for the Open, check your division’s standards for box height, DB weight, and movement (jump or step-up)… For those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets… Burpees w/no box jump or step-up are good here, too, and will provide an excellent workout! Whether you’re registered or not, be smart, safe, and enjoy something a little different!
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