Cincinnati Strength & Conditioning
Skills + carries/crawls/aerobic work
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push tech work
min 2: handstand or dip tech/practice
min 3: pull-up/kip tech work
+
20:00 @ sustainable effort:
max distance heavy Farmer’s walk (25′ turnarounds)
50′ bear crawl
20 calories – your choice
+
5:00-10:00 coach-led mobility
Little intervals
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 400′ shuttle run + 50′ walking lunges
2nd: 400′ shuttle run + 10 toes-to-bar or 5 muscle-ups
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
Weightlifting + quick chipper
3 rounds as warm-up:
3 prisoner Kang squats
6-12 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
6-5-4-3-2-1 power cleans – can be touch-and-go or drop & reset
+
For time:
45 Russian kettlebell swings
9 wall walks or mat lengths handstand walk
450m row or equivalent
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
Squat & upper pull strength + couplet options + accessory
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 30X1
5-8/side 3-point DB rows
+
AMRAP in 8:00:
4 pull-ups
8 wall balls
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
4 dual DB squat cleans
16 double-unders
+
3-5 sets:
8-10 calf raises
8-10 tibialis raises
OR
5:00-10:00 coach-led mobility work
CrossFit Games Open 26.3
500m row or equivalent bike/ski/run
10 alternating toe touches from plank
+
2 sets as warm-up:
:30 relaxed bottom of squat hold
:30 relaxed hang from bar
+
2 sets:
1-2 burpees over the bar
2-3 cleans
1-2 burpees over the bar
2-3 thrusters – 1st set 1st weight, 2nd set 2nd weight
+
6 rounds for time w/16:00 cap:
12 burpees over the bar
12 cleans
12 burpees over the bar
12 thrusters
*rounds 1 & 2 @ weight 1, rounds 3 & 4 @ weight 2, rounds 5 & 6 @ weight 3
*for nearly everyone this will end somewhere in weight 2, plan/pace accordingly!
+
5:00-10:00 coach-led mobility
Pre-Open full-body strength + mixed sprint
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
4-3-2-1 back squats
3-2-1-1 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
4-3-2-1 snatch-grip deadlifts, moderate & smooth
4-6 dual DB Z press
+
For time:
10 sandbag or med ball ground to shoulder
15 sandbag or med ball squats
200m row or equivalent
+
5:00-10:00 coach-led mobility