Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
5:00-10:00 specific movement prep – coach-led
10 rounds for time*:
9 thrusters, 95/65
35 double-unders
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5:00-10:00 mobility work – coach-led
* if registered for the Open, check your division’s standards for loading & movement variations… for those not registered, select loading/movement variation that allow for the work to be completed in roughly 20:00
Post results to comments.
17.5
OR if 17.5 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
If planning on repeating 17.5 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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5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
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3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show + ab work of choice
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
+
watch the 17.5 announcement tonight @ games.crossfit.com and formulate your game plan…