Fitness
3×10-12, R60s
3×6-8, R60s
10 Assault bike Calories
10 Russian KB swings
Rest 2 Minutes
6 minute AMRAP-
15 Rowing Calories
10 Box Jumps, Step down
Performance
3×10-12, R60s
3×6-8, R60s
10 Assault bike Calories
10 KB swings (53/35)
Rest 2 Minutes
6 minute AMRAP-
15 Rowing Calories
10 Box Jump Overs
AM:
5 sets:
20s AMRAP chest-to-bar pull-ups
1:40 assault bike @ 50%
*Fraction chest-to-bars so that your output is consistent across sets.
+
(Rest as needed)
+
10 min AMRAP:
10 Turkish get-ups, alternating (70/55)
10 wall climbs
10 D-ball over shoulder (100/80)
+
(Rest as needed)
+
10 min AMRAP:
1 legless rope climb
7 strict ring dips at the top of a muscle-up
100’ D-ball carry (100/80)
15 assault bike cals
PM:
2k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%
-Rests 5 min
2k run @ 75%
Fitness
Teams of two complete the following with one person working at a time:
40 KB goblet Squats, tough
30 Vertical ring rows
20 DB shoulder-to- overhead, tough
40 Double DB front squats, tough
30 Push ups
20 DB shoulder-to- overhead, tough
40 D-ball Zercher squats, tough
30 Ring rows
20 DB shoulder-to-overhead, tough
Performance
Teams of two complete the following with one person working at a time:
40 back squats (135/95)
30 pull-ups
20 shoulder-to- overhead (135/95)
40 front squats (95/65)
30 pull-ups
20 shoulder-to- overhead (95/65)
40 overhead squats (75/55)
30 pull-ups
20 shoulder-to- overhead (75/55)
AM:
45 min @ 75%:
10 KB snatch, right arm – moderate
100’ waiter’s walk, right arm – moderate
10 KB snatch, left arm – moderate
100’ waiter’s walk, left arm – moderate
40 calories assault bike
PM:
A. EMOTM 10:
Split jerk + Overhead squat
*Start from the front rack.
**Start moderate and build per set.
B. Snatch balance w/ 3s pause in the bottom
3,3,2,2; Rest 2 min
C. Front squat
Build quickly to a challenging 3 for today, then do 3×3 @ 85-90% of today’s tough set
D. 4 sets:
30s glute-ham raises
-Rest 10s
30s Swiss ball hamstring curls
-Rest 10s
30s jumping switch lunges
-Rest 90s
E. 15 min AMRAP @ 80%:
100’ walking lunges
200’ sled drag – tough weight
300’ farmer’s walk (70/hand)
400m run
Fitness
A. Front squat-
Build quickly to a tough triple
B. Strict pull-up-
Try for one!
+
Single set max ring rows-
Feet elevated on box
C. 10 minute AMRAP-
Assault bike calories
Performance
A. Front Squat-
Build quickly to 1RM
B. Weight strict pull-up-
Max single
C. 10 minute AMRAP-
30 Double unders
15 power snatches (75/55)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
