Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
50-40-30-20-10 for time w/a partner, split all reps as desired w/only 1 partner working at a time:
Russian kettlebell swings
Sit-ups
Burpees
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17.4 coach-led movement prep/tech work – review the event standards, this is your time to get clarification and coaching on the movements/event
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17.4
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Additional work TBD
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Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every 3:00 for 5 sets:
5/4/3/2/1 back squats (1st set 5, 2nd 4… 5th is a single) – all sets moderate/tough w/no danger of missing
3-5/side 1-arm unsupported DB row
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AMRAP in 7:00:
10 pull-ups
10 goblet squats
10 Russian kettlebell swings
10 alternating reverse goblet lunges
40 double-unders
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5:00-10:00 coach-led mobility
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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
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30:00-60:00 active recovery and/or mobility work of choice
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watch the 17.4 announcement tonight @ games.crossfit.com and formulate your game plan…
A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00
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3 sets:
3-5 muscle-ups
9-15 handstand push-ups
:60 rest
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For time – begin immediately after final :60 rest from the 3 rounder:
50 double-unders
50 row calories
50 wall balls, 30/20 to 10/9
50 double-unders
OR
500m row
40 wall balls, 30/20 to 10/9
300m row
20 wall balls
100m row
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