Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
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17.4 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:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
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AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
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5:00-10:00 coach-led mobility
Post results to comments.
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
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 2-3 moderate/tough thrusters – no rack, bar starts from the ground
2nd: 4-8 strict toes-to-bar or hanging knee raises
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For time w/10:00 cap, if you complete the reps before the cap hop on bike, rower, or the ski erg and cruise nice & easy until 10:00 hits:
100 wall balls, 20/14 to 10/9
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5:00-10:00 coach-led mobility work
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10m/side 1-arm DB overhead walking lunges)
In 8:00, complete the following:
3 rounds of (6 CTB pull-ups + 6 squat snatches @ 95/65)
3 rounds of (7 CTB pull-ups + 5 squat snatches @ 135/95)
If all 6 of the above rounds are completed before 8:00, complete the following before 12:00:
3 rounds (8 CTB pull-ups + 4 squat snatches @ 185/135)
If all 9 of the above rounds are completed before 12:00, complete the following before 16:00:
3 rounds of (9 CTB pull-ups + 3 squat snatches @ 225/155)
If all 12 of the above rounds are completed before 16:00, complete the following before 20:00:
3 rounds of (10 CTB pull-ups + 2 squat snatches @ 245/175)
If all 15 of the above rounds are completed before 20:00, complete the following before 24:00:
3 rounds of (11 CTB pull-ups + 1 squat snatch @ 265/185)
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5:00-10:00 mobility work – coach-led
* just like the last two weeks, there will be lots of options here! If registered for the Open, check your division’s standards for barbell load and pull-up variations @ https://games.crossfit.com/workouts/open/2017 – for those not registered, select loading that is appropriate for challenging work that may (or may not) be completed in the 8:00 or 12:00 segments… This should be a very tough workout!
Post results to comments.
long, unplugged hike and/or 30:00-60:00 mobility work of choice and/or food prep!