Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050
HEY MAN IS THIS THE ARCVHICE

Tag: 400m

Saturday, 07.23.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner w/20:00 cap:
400m run – both must run together
80 burpees – split reps as desired, but reps only count when partner is hanging from a bar
200m sandbag carry – change as desired
80 kettlebell swings – split reps as desired, but they only count when partner is in a plank
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice

Post result to comments.

Friday, 07.22.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 5 sets – select reps that are sustainable across all sets, most will be working w/25-50% of their max unbroken set
+
For time – short & sweet, warm-up thoroughly and push both the thrusters & run:
30 barbell or DB thrusters, light/moderate up to 95/65 barbell or 35/25 DBs
400m run
+
3 rounds not for time:
10 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorenesen hold

Post results to comments.

Tuesday, 07.19.16 – Training

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Quick kettlebell swing review + find weight for conditioning piece

A. 1 clean high pull + 1 power clean, 8 x 1; :10 between movements, begin a set every :90
+
For time:
400m run or .5 mile Assault Bike
30 kettlebell swings
90 double-unders or 180 single-unders
30 kettlebell swings
400m run or .5 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces

Post results to comments.

Friday, 07.01.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation) clusters, 3 x 1.1.1.1.1 moderate; :10 between singles, 2:30 rest
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 6:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 handstand push-ups, hand-release push-ups, ring or bar dips, etc.*
30 kettlebell swings
400m run
30 kettlebell swings
20 handstand push-ups
+
3 rounds optional, not for time:
10-20 unweighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
10 supermans

*select movement that will allow for steady work without long breaks, stick w/whatever you start with

Post results to comments.

HOLIDAY SCHEDULE NOTICE: we will only have classes at the following times:
Saturday, 07.02: 0900 1000 only
Monday, 07.04: 1030 only
Tuesday, 07.05: regular schedule resumes

Friday, 06.24.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl + 10 deadbugs]

A. Snatch (any variation), 10:00 to build to a tough single
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – still repeatable reps/time, but add a rep or a few seconds this week
+
For time w/10:00 cap:
20 toes-to-bar, knees-to-elbows, glute-ham sit-ups*, or anchored abmat sit-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
+
3 rounds optional:
:15-:30/side plank – star if these are easy

*only perform these if you’ve totaled 45 reps each of the last couple Fridays…

Post results to comments.

Tuesday, 06.07.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led

For 14:00:
Evens: 2-3 power clean singles
Odds: :30 double-under tech work
+
14:00 @ 70-80%:
5 wall walks
20 Russian kettlebell swings
400m run

Post results to comments.