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Wod

Training

Wednesday, 05.13.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Pull/squat/breathing intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters
+
Every 6:00 for 30:00 (5 sets):
:90 of [5 pull-ups + 10 wall balls]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*pick up where you left off on the pull-up/wall ball each set (so if you did 5 pull-ups + 10 wall balls + 5 pull-ups in the first set, your next set will begin with 10 wall balls)
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work

Tuesday, 05.12.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Weightlifting & shoulder isometric strength + run/lift options + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
:15-:30 handstand hold – against wall or freestanding
+
3 rounds for time w/12:00 cap:
327m run (to the 4th pole & back)
15-12-9 dual DB Devil’s press
OR
3 rounds for time w/12:00 cap:
327m run
12 deadlifts, moderate up to 155/105
9 hang power cleans
6 shoulder-to-overhead
+
accumulate 2:00 in a hang from bar, starting w/a max hold before chipping away
+
coach-led mobility

Monday, 05.11.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Squat & upper pull strength + triplet or couplet + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 pvc squats – back or overhead
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed for unbroken sets
+
AMRAP in 8:00:
12 calories – your choice
8 toes-to-bar or hanging knee raises or V ups
40′ walking lunges – can be unweighted or loaded w/light wall ball or light sandbag held any way
OR
AMRAP in 8:00:
40′ dual DB walking lunges
2 muscle-ups – bar or ring
40/4
40/6
and so on…
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Saturday, 05.09.26 – CrossFit

Posted on by cincinnatistrength

Partner run -> triplet

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2000m run
+
max in remaining time:
3 wall walks
12 alternating hang DB snatches
15/12 calories – your choice
*partners split run as desired, then trade off completed movements during the in-gym triplet
+
bis/tris/abs of choice or easy walk cool-down

Friday, 05.08.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Squat & upper pull strength + “Jackie”-ish + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 30X1
5-10/side DB chainsaw rows
+
For time w/10:00 cap:
1000m row
50 wall balls
30 pull-ups
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility

Thursday, 05.07.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Gymnastics skills + carries, holds, and breathing

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
20 alternating 90/90 sit
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1-2 standing broad jumps – build in effort set-to-set
min 2: 2-3/side windmill – load if comfortable
min 3: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
+
20:00 @ sustainable effort:
1 lap around the gym dual DB/KB overhead carry
2 laps around the gym dual DB/KB Farmer’s walk
:30 hollow hold
400m row or equivalent ski/bike/run
*light/moderate overhead, tough Farmer’s walk
+
5:00-10:00 coach-led mobility