Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS
A. Push press
Build to a 3RM for today in 15 minutes
*Not touch-and-go – reset each rep

Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Record heaviest weight lifted.

B. 15 min AMRAP:
4-8-12-16… goblet squats
4-8-12-16…bike/row calories

Training notes:
-DB snatch weight should be moderate so that you can cycle it consistently.
-Choose a bike or row pace that allows you to move consistently on the DB snatches.

Record reps completed – and weights used in training notes.

PERFORMANCE
A. Push press
Build to a 3RM for today in 15 minutes
*Not touch-and-go – reset each rep

Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Record heaviest weight lifted.

B. 15 min AMRAP:
3 squat snatches (Start at 135/95 and add 10# per set)
45 double-unders

Training notes:
-Starting barbell weight should be somewhere between 50-60% of 1RM. Adjust weight so that you can get 7+ rounds completed.
-Set up plates ahead of time so you can easily add to the bar as you go.

Record rounds completed – and weights used in training notes.

FITNESS & PERFORMANCE
A. 10 minute strict pull-up skill with some progression into kipping

Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.
-Hopefully the process of working on the same skills for a few weeks in a row has resulted in improvements moreso than always varying what we’re doing for skill work.

B. 5 rounds—
3 min AMRAP:
20/15 assault bike/row calories
10 burpee box jumps (24”/20”)
AMRAP DB snatches, alternating in remaining time (50/35)
-Rest 1 min

Training notes:
-The work over the last several weeks should give you an idea of how to pace your efforts here.
-There is a trade-off between not wanting to go out too hot and wanting to give yourself time to accumulate reps on the DB snatch. Use your intuition to find the right balance.

Record total reps completed – and record the splits for each round in training notes.

FITNESS
Complete the following in teams of three, switching as necessary—
3 rounds:
2 miles assault bike – one partner holds double KB front rack hold and one partner rests
75 KB swings – one partner does double KB farmer’s hold and one partner rests
*40 minute cap

Training notes:
-Partners switch as necessary – one partner is always resting while other two are working
-Work does not “count” unless one partner is doing isometric hold

Record total time.

PERFORMANCE
Complete the following in teams of three, switching as necessary—
3 rounds:
2 miles assault bike – one partner holds double KB front rack hold (53/hand – 35/hand) and one partner rests
75 power snatches (75/55) – one partner hangs from pull-up bar and one partner rests
*40 minute cap

Training notes:
-Partners switch as necessary – one partner is always resting while other two are working
-Work does not “count” unless one partner is doing isometric hold

Record total time.

FITNESS
A1. Bench press
4×3; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4×3; 21×1 tempo; Building; Rest 60-90s

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Last time we did sets of 4. Go slightly heavier for sets of 3 than for sets of 4.

Record top weight lifted for each movement – and record all weights used in training notes.

B. 15 min AMRAP:
10 kipping hanging leg raises
20/15 assault bike/row calories
10 burpee box jump overs (24”/20”)
20/15 assault bike/row calories
*Lateral is acceptable on burpee box jump overs.

Training notes:
-Go toes above hips on hanging leg raises if possible – make these somewhat challenging.
-Pace row/bike such that you can move relatively quickly on other pieces.

Record total time and bike/row pace in training notes.

PERFORMANCE
A1. Bench press
4,3,2,1; 21×1 tempo; Building; Rest 60-90s
A2. Pendlay rows
4,3,2,1; 21×1 tempo; Building; Rest 60-90s

Training notes:
-The rest between supersets should allow recovery to go heavy on all sets, but there may be some accumulated fatigue.
-Pause one count on the chest in bench press and one count on the ground in Pendlay row. This will make each of these lifts a bit more of a “grind” than if there were no pause.
-Rather than doing the same number of reps for each set, we’re now decreasing reps and building in weight per set. You should have an intuition

Record top weight lifted for each movement – and record all weights used in training notes.

B. 15 min AMRAP:
10 chest-to-bar pull-ups
20/15 assault bike/row calories
10 burpee box jump overs (24”/20”)
20/15 assault bike/row calories
*Lateral is acceptable on burpee box jump overs.

Training notes:
-We’re moving into more higher turnover versions of the strict muscle endurance work we’ve been doing by incorporating kipping and burpees. Hopefully you’ve learned something from the strict work and are able to apply it to this piece with more dynamic contractions.

Record total reps completed – and record fractioning strategy and pace on cyclical pieces in training notes.

FITNESS
A1. Gladiator get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min

Training notes:
-The 4 gladiator get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
The gladiator get-up is a variation of the Turkish get-up that tends to be slightly more difficult for people, so consider that relative to the weight you’ve been doing on TGUs
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.

Record weight lifted for the Turkish get-ups and weight used for the suitcase carry.

B. For time:
2000m row
50 burpees, no push-up
2000m run
*20 minute cap.

Training notes:
-This is a variation of the “Triple Three” event that has been tested at both the CrossFit Games and the Regionals. We are doing burpees without a push-up for the Fitness track to keep this moving in a pretty consistent and aerobic manner.

Record total time.

PERFORMANCE
A1. Gladiator get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min

Training notes:
-The 4 gladiator get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
The gladiator get-up is a variation of the Turkish get-up that tends to be slightly more difficult for people, so consider that relative to the weight you’ve been doing on TGUs
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.

Record weight lifted for the Turkish get-ups and weight used for the suitcase carry.

B. “Mini Three”
For time:
2000m row
250 double-unders
2000m run
*20 minute cap.

Training notes:
-This is a variation of the “Triple Three” event that has been done at both the CrossFit Games and the Regionals.

Record total time.

FITNESS
A. EMOM 9:
Mins 1-3: 3 high hang power snatches
Mins 4-6: 3 above-the-knee power snatches
Mins 7-9: 3 below-the-knee power snatches
*Not touch-and-go – reset each rep.

Training notes:
-Hang onto the bar between reps.
-Varying the movement selection in this context should help you develop a better “map” of how the snatch functions from a skill perspective.

Record weight lifted for each piece in training notes.

B. Front squat
6,4,2; Building; Rest 2 min

Training notes:
-Each set should be a working set. Build in weight each set.

Record weight lifted.

C. EMOM 10:
1st: 30s step-ups to tough box, alternating
2nd: 45s double DB RDLs @ 30×0 tempo

Training notes:
-This is lower body muscle endurance and accessory work.
-Choose a box height that is at least slightly difficult to step up onto – but don’t go so high that there is sever compensation.
-Lower RDLs to mid-shin – or to the height that you can maintain solid back position in hinging.

Record total reps completed for each movement in training notes.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 3 high hang muscle snatches
Mins 4-6: 3 tall snatches
Mins 7-9: 3 high hang squat snatches
*Not touch-and-go – reset each rep.

Training notes:
-The goal of rotating through these different variations of the snatch is to develop solid motor patterns and movement variability – you should be able to quickly flip back and forth between different versions of snatching if you’ve mastered the skill.

Record weights used for each minute in training notes.

B. 6 front squats @ 31×1 tempo
-Rest 2 min
4 front squats @ 20×1 tempo
-Rest 2 min
2 one and a quarter front squats

Training notes:
-By working through different variations of the front squat in terms of tempo and positioning, we are training the capacity to control the front squat position in different situations – particularly in terms of how we handle the eccentric portion of the squat and the “bounce” in the bottom.
-Each of these sets should be “working sets” – warm up before starting your set of 7 tempo front squats.
One and a quarter front squat
-Shoot for heavier than last time (we did more reps last time we did this).

Record weight lifted for all squats in training notes.

C. EMOM 10:
1st: 30s jumping switch lunges
2nd: 45s double DB death march (moderately tough)

Training notes:
-This is lower body muscle endurance and accessory work.
-Shoot for unbroken sets on the jumping switch lunges for as long as possible.
-Maintain a good position on the DB death march – don’t go so low that you’re rounding.

Record total reps completed and weight used for death march each movement in training notes.

FITNESS
A. Push press
4×2; Building; Rest 90s

Training notes:
-Reset each rep on the push press – not touch-and-go.
-Shoot for heavier than last time when we did 3s.

Record heaviest weight lifted.

B. EMOM 20:
1st: 8 DB snatches, alternating
2nd: 6-10 hanging leg raises
3rd: 8 DB snatches, alternating
4th: 45s assault bike/row calories

Training notes:
-DB snatches should be moderately tough but unbroken.
-Bring the knees as high as possible on hanging leg raises.
-Shoot for the same amount of calories on each set of bike/row.

Record the weights used in training notes.

PERFORMANCE
A. Push press + Push jerk + Split jerk
4x(1+1+1); Building; Rest 90s

Training notes:
-Each set should be a working set.
-Limiter on this will likely be the push press. Don’t shoot to hit a max necessarily on this complex – just hit good working sets.

Record heaviest complex lifted.

B. EMOM 20:
1st: 2 squat snatches + 2 overhead squats
2nd: 6-10 toes-to-bar
3rd: 2 squat snatches + 2 overhead squats
4th: 15/12 assault bike/row calories

Training notes:
-Snatch/overhead squat weight should be tough but sustainable.
-Bike/row calories should be done with some time to get back to your bar.
-Goal is to train repeatability of a moderately heavy lift under fatigue.

Record the weights used in training notes.

FITNESS & PERFORMANCE
A. 10 minute strict pull-up skill with some progression into kipping

Training notes:
-Prioritize capacity in strict work over capacity in kipping
-Practice initiating with the scapula, maintaining good eccentric control, mixing grips, etc.
-Can start to work on more advanced skills like butterfly/chest-to-bar/etc.

B. 90s bike/row
1 min double-unders
1 min air squats
-Rest 2:30
90s bike/row
1 min KB swings (70/53)
1 min air squats
-Rest 2:30
90s bike/row
1 min DB push presses (50/hand – 35/hand)
1 min burpees, no push-up

Training notes:
-We’ve been doing similar intervals with 90s of cyclical work and 1 min of mixed work. We’re now doing 2 minutes of mixed work so you may need to adjust your pace accordingly.
-Shoot for quick transitions and unbroken work.

Record average cyclical pace for each interval and reps completed on each interval of mixed work.

FITNESS
Complete the following in teams of three, switching as necessary—
4 rounds:
2 min DB thrusters
2 min lateral hurdle hops
2 min DB front rack reverse lunges, alternating
2 min burpees
-Rest 1 min

Training notes:
-Partners switch as necessary.
-Pace this so that there is minimal attrition between the first round and the last round.
-The best strategy is not necessarily to split the work 50/50. Communicate with your partner and figure out what works.

Record total time.

PERFORMANCE
Complete the following in teams of three, switching as necessary—
4 rounds:
2 min DB thrusters (35/hand – 20/hand)
2 min double-unders
2 min DB front rack reverse lunges, alternating (35/hand – 20/hand)
2 min burpees, 6” target
-Rest 1 min

Training notes:
-Partners switch as necessary.
-Pace this so that there is minimal attrition between the first round and the last round.
-The best strategy is not necessarily to split the work 50/50. Communicate with your partner and figure out what works.

Record total time.

FITNESS
7 min AMRAP @ 85%:
10 DB hang power clean
10 DB front rack reverse lunges
5 lateral burpees over the DBs
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
30 wall balls
20 lateral hurdle hops
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 DB hang power clean
10 DB front rack reverse lunges
5 lateral burpees over the DBs

Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
-Choose a heavier weight than you normally do for the wall balls in the second AMRAP.

Record total reps completed on each AMRAP.

PERFORMANCE
7 min AMRAP @ 85%:
10 DB hang power clean (50/hand – 35/hand)
10 DB front rack reverse lunges (50/hand – 35/hand)
5 lateral burpees over the DBs
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
30 wall balls (30 to 10’ – 20 to 9’)
50 double-unders
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 DB hang power clean (50/hand – 35/hand)
10 DB front rack reverse lunges (50/hand – 35/hand)
5 lateral burpees over the DBs

Record total reps completed on each AMRAP.

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