Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS
A. Power clean + Front squat + Squat clean
4x(1+1+1); Rest 2 min

Training notes:
-Goal of the complex is to maintain good positions on the power clean and the squat clean.
-Reset on the floor before the squat clean.

Record heaviest load used for complex today.

B. E15s for 10 min:
1 power clean w/ 1s pause in receiving position

Training notes:
-Make sure hips travel back on receiving position for power clean – goal is to feel great positioning there.

Record weight used.

C. 3 rounds:
40 lateral hurdle hops
10 DB manmakers (tough)
*10 minute cap.

Training notes:
-Manmaker weight should be challenging – which will make this a grind on manmakers.
-If you want to do double-unders instead of hurdle hops, do 50 double-unders per round.

PERFORMANCE
A. Squat clean + Split Jerk + Front squat + Split jerk
Build to a tough complex for today with no misses in 10 minutes

Training notes:
-This is a long complex meant to train the ability to hit a solid split jerk after a difficult front squat.
-NO MISSES on this. Don’t attempt a weight that you are unsure of. The goal of this is not to train sketchy patterns on the split jerk as you get tired – the goal is to maintain good speed under the bar with fatigued legs.

Record heaviest load used for complex today.

B. E15s for 10 min:
1 clean & jerk – touch-and-go between clean & jerk

Training notes:
-This is meant to train good pacing and repeatability on the clean & jerk at moderate load.
-Percentages aren’t a great way to think of this sort of thing, but somewhere around 50% will probably be appropriate for most.
-This should feel almost “too easy” for a few minutes, then it should start to become difficult. Set up the bar so that you can quickly add or subtract weight as necessary.

Record weight used.

C. For time:
100 double-unders
-Into
3 rounds
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
-Into
100 double-unders
*10 minute cap.

Training notes:
-This is a variation of DT with the first and last rounds effectively replaced by 100 double-unders.
-The barbell weight on this should be “moderately tough.” If 155/105 is heavy for you, the 10 minute cap will be aggressive – especially after part B.

FITNESS
A. Front squat
4×6; All tough sets – but build as able; Rest 2 min

Training notes:
-All sets should be difficult – but build by 5-10# as able.

Record top weight lifted – and include all weights in training notes.

B. E2min for 10 sets:
1st: 13 DB thrusters @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 9 burpees @ high effort
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40s. If you’re taking longer, go faster or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

PERFORMANCE
A. Front squat
6,4,5,2; Waveload; Rest 2 min

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Waveloading allows for activation of different motor units as you move up and down in weight.

Record top weight lifted for set of 2 – and record all other weights used in training notes.

B. E2min for 10 sets:
1st: 8 thrusters (95/65) + 6 bar-facing burpees @ high effort
*Assault bike/row @ 50% during rest period.
2nd: 8 thrusters (95/65) + 25 double-unders
*Assault bike/row @ 50% during rest period

Training notes:
-Work on every 2 minutes piece should take less than 40s. If you’re taking longer, go faster or reduce the number of reps that you’re doing.
-This should be very high effort on the mixed piece while working at an aerobic recovery piece on the bike or erg – the goal is to train repeatability of high output work.
-Do lateral barbell burpees as necessary for space.
-20 total minutes of work.

Record fastest and slowest splits for each set of work on every 2 minute piece.

A crew of strong, independent women & honorary member @toddknife

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FITNESS
A. 4 rounds:
3 box jumps from seated on 12” box
-Rest 20s
3 step in box jumps
-Rest as needed

Training notes:
-Jump as high as possible onto the box rather than using a higher box.

B. In teams of two—
3 rounds:
P1: 20/15 assault bike calories
P2: Double KB front rack hold
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold bottom position of squat
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold plank
*Each partners bikes three times.
*25 minute cap.

Training notes:
-Last week we did this same workout with rowing. Pay attention to how biking affects you differently than rowing.
-Stop biking if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

PERFORMANCE
A. 4 rounds:
3 box jumps from seated on 12” box
-Rest 20s
3 step in box jumps
-Rest as needed

Training notes:
-Jump as high as possible onto the box rather than using a higher box.

B. In teams of two—
3 rounds:
P1: 20/15 assault bike calories
P2: Double KB front rack hold (53/hand – 35/hand)
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold bottom position of squat
*Each partner bikes three times.
-Into
3 rounds:
P1: 20/15 assault bike calories
P2: Hold plank
*Each partners bikes three times.
*25 minute cap.

Training notes:
-Last week we did this same workout with rowing. Pay attention to how biking affects you differently than rowing.
-Stop biking if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

FITNESS
Complete the following with partners switching as necessary—
5 min AMRAP:
Wall balls
-Rest 1 min
5 min AMRAP:
10 DB hang clean & jerks
6 burpees
-Rest 1 min
5 min AMRAP:
DB front rack reverse lunges, alternating
-Rest 1 min
5 min AMRAP:
10 DB snatches, alternating
10 push-ups
-Rest 1 min
5 min AMRAP:
Row/bike calories

Training notes:
-Strategize so that each partner is working hard at high effort for each interval. The appropriate rest/switching interval will vary depending on the movement.

Record total reps – and record reps for each 5 minute interval in training notes.

PERFORMANCE
Complete the following with partners switching as necessary—
“Dallas 5”
5 min AMRAP:
Wall balls (20 to 10’/14 to 10’)
-Rest 1 min
5 min AMRAP:
10 DB hang clean & jerks (50/hand – 35/hand)
6 burpees
-Rest 1 min
5 min AMRAP:
Single-arm DB overhead reverse lunges, alternating (50/35)
-Rest 1 min
5 min AMRAP:
10 DB snatches, alternating (50/35)
10 push-ups
-Rest 1 min
5 min AMRAP:
Row/bike calories

Training notes:
-Strategize so that each partner is working hard at high effort for each interval. The appropriate rest/switching interval will vary depending on the movement.
-This is a variation of “Dallas 5” which we did last week.

Record total reps – and record reps for each 5 minute interval in training notes.

FITNESS
A. 10 minutes rope climb skill

Training notes:
-Work on locking in leg wrap.

B. 3 sets:
10 DB Z press (moderately tough)
-Rest 30s
20 push-ups, hand-release
-Rest 30s
10 DB bent over rows (moderately tough)
-Rest 30s
20 ring rows
-Rest 30s

Training notes:
-Choose a DB weight that you can maintain unbroken for 3 sets – but should be difficult by the end.
-This should have a very difficult muscle endurance feel.
-Elevate hands on push-ups as necessary to keep them unbroken.

Record DB weights used in training notes.

C. 3 rounds:
21/15 assault bike/row calories
15 goblet squats (tough)
9 burpees
*10 minute cap.

Training notes:
-Tough pace on this – pick a weight that is heavy for goblet squats.

Record total time.

PERFORMANCE
A. 10 minutes rope climb skill

Training notes:
-Work on differing wrap techniques/different legless kipping techniques/short rope climbing

B. 3 sets:
10 DB Z press (moderately tough)
-Rest 30s
20 push-ups, hand-release
-Rest 30s
10 DB bent over rows (moderately tough)
-Rest 30s
20 ring rows
-Rest 30s

Training notes:
-Choose a DB weight that you can maintain unbroken for 3 sets – but should be difficult by the end.
-This should have a very difficult muscle endurance feel.

Record DB weights used in training notes.

C. For time:
21 D-ball over shoulder (tough)
15 goblet squats (70/53)
9 wall climbs
15 D-ball over shoulder
12 goblet squats (70/53)
6 wall climbs
9 D-ball over shoulder
6 goblet squats (70/53)
3 wall climbs
*10 minute cap.

Training notes:
-D-ball should be tough but consistent.
-Touch nose to wall and control eccentric on wall climbs.
-Grinder pace on this.

Record total time.

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FITNESS
For time:
1200m run
30 Russian KB swings
30 ball slams
30 DB shoulder-to-overhead
30 box jumps, step down
800m run
20 Russian KB swings
20 ball slams
20 DB shoulder-to-overhead
20 box jumps, step down
*25 minute cap.

Training notes:
-Barbell weight should be moderate.
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.

Record total time.

PERFORMANCE
For time:
1200m run
30 power cleans (95/65)
30 toes-to-bar
30 shoulder-to-overhead (95/65)
30 box jumps, step down (24”/20”)
800m run
20 power cleans (95/65)
20 toes-to-bar
20 shoulder-to-overhead (95/65)
20 box jumps, step down (24”/20”)
*25 minute cap.

Training notes:
-Barbell weight should be moderate.
-Have a plan for fractioning reps before starting – but be willing to be flexible and adjust on the fly.

Record total time.

FITNESS
A. Deadlift
4×6; Build as able – but all tough sets; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Goal is for all sets to be around the same weight – but build by 5-10# per set as necessary.

Record top weight lifted – and include all weights in training notes.

B. 5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating
9 lateral burpees over DB
+
(Rest 2 min)
+
8 min:
1 min suitcase deadlifts, right
30s side plank, right
30s side plank, left
1 min suitcase deadlifts, left
30s glute bridge hold, right
30s glute bridge hold, left
+
(Rest 2 min)
+
5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating
9 lateral burpees over DB

Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.

PERFORMANCE
A. Deadlift
6,4,5,2; Waveload; Rest 2 min
*Reset between reps – not touch-and-go.

Training notes:
-Waveload means that weight should increase as reps decrease and decrease as reps increase.
-Quick reset on the ground – these are not touch-and-go reps, but don’t take your hands off the bar.
-Waveloading allows for activation of different motor units as you move up and down in weight.

Record top weight lifted for set of 2 – and record all other weights used in training notes.

B. 5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating (70/50)
9 lateral burpees over DB
+
(Rest 2 min)
+
8 min:
1 min suitcase deadlifts, right (70/53)
30s side plank, right
30s side plank, left
1 min suitcase deadlifts, left (70/53)
30s glute bridge hold, right
30s glute bridge hold, left
+
(Rest 2 min)
+
5 min @ 85%:
15 assault bike/row calories
12 DB snatches, alternating (70/50)
9 lateral burpees over DB

Record reps for second 5 minute AMRAP – and record first 5 minute AMRAP in training notes.

Training notes:
-Goal for pacing should be to hit the same output on the first 5 minute AMRAP and the last 5 minute AMRAP.
-Middle piece is intended as structural work in between two harder efforts – you should be able to recover during this piece to hit the last 5 minutes hard again.

FITNESS
A. 3 pause power clean
4×1; Rest as needed

Training notes:
Pause above-the-knee, mid-thigh and in receiving position
-Actually pause – the point of pausing is to really understand and own your position in space. If you don’t pause, you don’t learn.
-Rest between reps.
-Only build in weight if your technique is very solid.

Record heaviest weight used and all weights lifted in training notes.

B. EMOM 3:
1.1.1 clean high pulls
-Into
E30s for 3 min:
1 clean high pull
-Into
EMOM 3:
1.1.1 clean high pulls

Training notes:
-Arms bend on clean high pulls – drive up vertically and allow the bar to rise up.
-Adjust weight as necessary based upon the changing intervals.

Record weights used for each interval in training notes.

C. 10 min AMRAP:
200m run
15 DB hang power cleans
200m run
15 DB shoulder-to-overhead

Training notes:
-DB power cleans are from the hang – not from the ground like for performance.

Record rounds completed.

PERFORMANCE
A. Squat clean
Build to a tough single for today in 12 minutes

Training notes:
-Build quickly.
-Not a 1RM – no more than 1 miss for today.

Record heaviest single for today.

B. EMOM 3:
3 touch-and-go squat cleans
-Into
E30s for 3 min:
1 squat clean
-Into
EMOM 3:
3 touch-and-go squat cleans

Training notes:
-Change weight as necessary based upon varying pace on the intervals.
-These should all be challenging but technically sound. If you struggle with touch-and-go, drop the weight to make the reps look good.
-Ideally, the weight used for the first 3 minutes should be the same weight used for the last three minutes.

Record different weights used for intervals in training notes.

C. 10 min AMRAP:
200m run
15 DB power cleans (50/hand – 35/hand)
200m run
15 DB shoulder-to-overhead (50/hand – 35/hand)

Training notes:
-This should be a grind – pace accordingly.
-Touch one head of DBs to ground on DB power cleans.

Record rounds completed.

FITNESS
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold wall sit at parallel
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

PERFORMANCE
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold (53/hand – 35/hand)
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold bottom position of squat
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

My God if this isn’t the most muscular cat I’ve ever seen

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