Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Tuesday, 06.20.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + :30 plank + :60 row/bike/ski easy)

A. Single-leg Romanian deadlifts, 3 x 6-8/side, 2111 – priority is position, not absolute load, ensure the movement is a hip hinge rather than a rounding of the back or deep knee bend; :90 between sides
B. Shoulder press, 5-5-5, 21X1; begin a set every 2:00
+
3 rounds for time w/9:00 cap:
6 wall walks
18 Russian kettlebell swings – you pick the weight
54 double-unders
+
5:00-10:00 coach-led mobility work

Post results to comments.

Monday, 06.19.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Squat snatch, build quickly to a moderate/tough single – goal is no misses due to load
B1. Back squat, 2-1-2-1 (second 2 & 1 heavier than the first 2 & 1), 22X1; :60 rest
B2. 1-arm DB row, 4 x 3-5/side, 1112; :60 rest
+
3 rounds for reps – pick up where you left off in previous round:
4:00 of (8 strict handstand push-ups + 12/8 Assault Bike calories + 24 double-unders)
2:00 rest
+
3 sets:
15m/side heavy 1-arm Farmer’s carry
:30/side star plank
rest as needed

Post results to comments.

Monday, 06.19.17 – Health

Posted on by cincinnatistrength

2 rounds as warm-up of [6 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]

A. 1 & 1/4 back squats, 5-5-5; begin a set every 3:00
B. Pendlay rows, 3 x 6-8, 10X0 – different tempo than last couple weeks, but still bar just off ground @ bottom and must make contact w/upper abdomen @ top each rep; begin a set 2:00
+
3 sets for total toes-to-bar reps:
3:00 of (10 burpees + 200m run + max toes-to-bar in remaining time)
:60 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Saturday, 06.17.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 3-2-1-3-2-1 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip deadlift, 5-5-5, 11X1; begin a set every 3:00
+
AMRAP in teams of 3 – each teammate completes a full round while the others rest, all-out when it’s your turn…:
10 alternating DB snatches or 6 med ball or sandbag over the shoulder, heavy loads that still allows consistent cycle speed
200m run
+
gun show

Post results to comments.

Saturday, 06.17.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

AMRAP 20:00 in teams of 3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 alternating DB snatches OR 6 med ball over the shoulder, moderate/tough weight that still allows fast cycle rate
200m run or 250m row or .3 mile Assault Bike
+
5:00-10:00 coach-led mobility

Post result to comments.