Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050
HEY MAN IS THIS THE ARCVHICE

Tag: kettlebell swing

Friday, 07.29.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work

A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold

Post results to comments.

Saturday, 07.23.16 – Sport

Posted on by cincinnatistrength

10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
A. Power snatch, build to a tough single for the day
B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting @ best load in A and adding each set; :05 between reps, begin a set every 2:30
+
For time w/a partner:
400m run – both must run together
80 burpees – split reps as desired, but they 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.

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.

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.

Saturday, 07.09.16 – Training

Posted on by cincinnatistrength

10:00 as warm-up:
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
+
AMRAP in 20:00 w/a partner, split all runs/reps as desired w/only 1 working at a time:
800m run
50 kettlebell swings
200m odd object carry – sand bag, log, plate pinch, or 1-arm DB/KB overhead, etc.
50 burpees
+
Optional:
Abs, bis, & tris of choice

Post result 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