Cincinnati Strength & Conditioning
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 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.
3 rounds not for time:
6 med ball over shoulder, light/moderate
10-25’ handstand walk
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A. Snatch (power or squat), 8 x 2 light/moderate; begin a set every :60
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3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
10-15 handstand push-ups
3:00 rest
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3 sets:
10-20 light reverse hypers
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gun show
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
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.
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
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A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
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For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
+
3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Post results to comments.