Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Tuesday, 12.27.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)

10:00 to establish a tough single power clean
3:00 rest
10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching chest
+
AMRAP in 3:00:
10 kettlebell swings
10 burpees w/2-hand touch to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work

Post results to comments.

Monday, 12.26.16 – Sport

Posted on by cincinnatistrength

A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank

Post result to comments.

Monday, 12.26.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)

A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly
+
21-15-9 for time w/a 6:00 cap – select challenging movements/loads that still allow you to finish under the cap:
Thrusters up to 95/65 or wall balls, 20/14 to 10/9
Toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Saturday, 12.24.16 – Health

Posted on by cincinnatistrength

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

For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
+
Optional:
Abs, bis, & tris of choice

Post result to comments.

Saturday, 12.24.16 – Sport

Posted on by cincinnatistrength

3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
+
For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
+
bis, tris, abs

Post results to comments.