18.05.07 - South Loop Strength & Conditioning

18.05.07

Fitness
A. 4 rounds:
1 cone change of direction drill
-Short rest
5 reverse slam ball underhand tosses
-Rest as needed
Training notes:
Cone drill
Reverse underhand toss
-Goal here is to move explosively. If you don’t feel explosive on the slam ball toss, try harder.

B. In teams of two, partners switch as necessary—
10 min AMRAP:
10 ball slams
10 DB hang clean & jerks, right
10 DB hang clean & jerks, left
-Into
10 min AMRAP:
10 lateral KB burpees
10 Russian KB swings
10 goblet squats
Training notes:
-Partners can switch as needed, so communicate so both partners stay fresh throughout.
-KB weight should be “tough” but manageable.

Performance
A. 4 rounds:
1 cone change of direction drill
-Short rest
5 reverse slam ball underhand tosses
-Rest as needed
Training notes:
Cone drill
Reverse underhand toss
-Goal here is to move explosively. If you don’t feel explosive on the slam ball toss, try harder.

B. In teams of two, partners switch after each round—
10 min AMRAP:
10 toes-to-bar
10 clean & jerks (95/65)
-Into
10 min AMRAP:
9 lateral barbell burpees
6 power snatches (95/65)
3 overhead squats (95/65)
Training notes:
-Try to keep your rounds consistent across the entire ten minutes of work. Have a plan for fractioning reps before you start.
-Bar weight should be the same for the first piece and the second piece.

@eakinwale uses FAST to supplement her sport specific training. – Training in CrossFit involves a lot of dynamic, full-body movements. However, the best way to improve a squat clean – for example – does not always involve practicing the squat clean itself. – Sometimes, we need to build up the structural integrity of the body and develop fine motor control in smaller movements in order to do things like squat cleans more effectively. – As Elisabeth says, that doesn't mean that FAST is easy. In fact, it's quite challenging – particularly if you push appropriately on the work to rest ratios and are mindful about doing all the movements in a class correctly. – If you haven't tried FAST yet, check out more info here: http://southloopsc.com/fast

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