Cincinnati Strength & Conditioning
Big partner out and back
10:00 dynamic mobility work – coach-led
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For time:
2000/1900/1800m (MM/MF/FF) row or ski erg
100 wall balls
100 toes-to-bar or 50 bar muscle-ups (1 BMU = 2 TTB)
100 wall balls
2000/1900/1800m row or ski erg
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bis/tris/abs of choice or easy walk cool-down
Weightlifting tech + quick couplet options + ab accessories
3 rounds as warm-up:
5 pvc hang muscle snatches
5 pvc pass throughs
5-10 scap pull-ups
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Every :90 for 15:00 (10 sets total):
1 hang power snatch from anywhere above the knees
1 hang power snatch from below the knees
1 power snatch
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21-15-9 for time w/6:00 cap:
Power cleans, up to 95/65
Burpees w/lateral jump/step over the bar
OR
10 round for time w/6:00 cap:
3 ground-to-overhead, 135/95
3 bar-facing burpees
+
accumulate :90 hollow hold
OR
5:00-10:00 coach-led mobility
Skills + aerobic/carries/holds/crawls
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
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20:00 @ sustainable effort:
50′ bear crawl or handstand walk
100′ bear hug carry, moderate/tough
150′ Farmer’s walk, moderate/tough
:20 L-sit
50 single-unders or 25 double-unders
+
5:00-10:00 coach-led mobility
Press strength testing + aerobic couplet + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc good mornings
2-3 sub-maximal standing broad jumps
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10:00 to build to a bench press triple
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4 rounds for time w/20:00 cap:
400m run (or 800′ shuttle run – 16 x 25′ out & back)
400m row (or ski erg or 800m bike erg or .5 mile Echo Bike)
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3-5 sets:
:30/side plank
OR
mobility work
Upper pull strength & bounding testing + lunge/pull chipper + lower leg accessories
3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
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On a 15:00 clock:
build to both a weighted strict pull-up max and a standing broad jump (near-) max distance single
*if no strict pull-up, find the least amount of band-assistance required to get the chin over the bar
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For time w/8:00 cap:
50′ dual DB walking lunges
21 pull-ups
50′ dual DB walking lunges
15 pull-ups
50′ dual DB walking lunges
9 pull-ups
*DBs held anywhere
OR
For time w/8:00 cap:
50′ dual DB @ sides walking lunges
21 pull-ups
50′ dual DB @ shoulders walking lunges
15 CTB pull-ups
50′ dual DB overhead walking lunges
9 bar muscle-ups
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Strength testing + accessory
3 rounds as warm-up:
5/side light KB shoulder press
10 goblet squat
10 Russian kettlebell swings
*can be the same light load for all 3 movements, just prepping the squat/press/hinge patterns
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CrossFit Total, on a 36:00 clock:
build to tough back squat, shoulder press, and deadlift singles
*leave just a bit in the tank on the back squat & deadlift, press can be a true max
*score is total of all 3 lifts’ highest load
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3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work