Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Thursday, 12.01.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side moderate kettlebell snatch + :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 fun, 10:00 Assault Bike for max calories, or make-up conditioning work if not in tomorrow

Post results to comments.

SCHEDULE NOTICE: there will be no 630 class this evening, but you’re encouraged to get in a little active recovery work w/us @ Madison Bowl – two games + shoes for $9

Wednesday, 11.30.16 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
+
3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
+
Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
+
3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions

Post results to comments.

Wednesday, 11.30.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)

A. Squat clean, 8 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :90
+
4 sets for reps:
:60 DB man-makers, moderate/tough (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
:60 row calories
:60 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions

Post results to comments.

Tuesday, 11.29.16 – Sport

Posted on by cincinnatistrength

3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
+
For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest

Post results to comments.

Tuesday, 11.29.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill

Every :90 for 12:00 (4 sets of each):
1st: 2 snatch-grip deadlifts, 31X1
2nd: 6-8 seated on floor DB shoulder presses, 11X1
+
21-15-9 for time w/10:00 cap:
Russian kettlebell swing, moderate
Sit-up
Push-up
+
5:00-10:00 coach-led mobility work

Post results to comments.

Monday, 11.28.16 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB/DB row + 5/side light 1-arm kettlebell swings)

A. DB rear foot elevated split squat test, 12:00 to build to an 8RM/leg, 30X0 – long-term goal is 8 reps/leg holding .33 body weight in each hand
+
AMRAP in 10:00:
10 pull-ups or Australian pull-ups
20 wall balls
40 double-unders or 80 singles
+
5:00-10:00 mobility work – coach-led

Post results to comments.