Fitness & Performance Archives - South Loop Strength & Conditioning
 

FITNESS
A.
Front squat
5,4,3; 32×1 tempo; Across; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
10-12 double DB RDLs
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min

Training notes:
Double DB RDL
Anti-rotational front plank

C. E2min for 3 sets/6 rounds:
1st: 1 min assault bike/row @ 85%
2nd: 30s/side single-arm DB hang clean & jerks
•Bike or row at 50% during rest periods.

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Choose weight for single-arm DB clean & jerks so that you can move unbroken for 30s.
•Switch arms after 30s of work.

Record bike and row pace and weight used for DB clean & jerks.

PERFORMANCE
A.
Front squat
5,4,3; 32×1 tempo; Building; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
10-12 partner glute-ham raises
-Rest 30s
30-60s anti-rotational front plank
-Rest 1 min

Training notes:
Partner glute-ham raise
Anti-rotational front plank

C. E2min for 3 sets/6 rounds:
1st: 30s assault bike or row @ escalating effort – last 7s all out
2nd: 6 touch-and-go hang power cleans + 6 touch-and-go shoulder-to-overhead
•Assault bike or row @ 50% effort during rest periods.

Training notes:
•Start moderate on bike/row, then push the pace as you get going. Last 7s should be an all out sprint.
•Barbell complex should be unbroken but challenging. If it’s heavy enough that you have to slow down, reduce the weight a bit.

Record bike and row pace and weight used for barbell complex.

FITNESS
3 rounds for time:
800m row
15 KB swings
12 ring rows
15 wall balls
12 ring rows

Training notes:
•25 minute cap

PERFORMANCE
“Pyramid Double Rowing Helen”
For time:
1200m row
63 KB swings (53/35)
36 pull-ups
800m row
42 KB swings (53/35)
24 pull-ups
400m row
21 KB swings (53/35)
12 pull-ups

Training notes:
•25 minute cap
•If you bike instead of row, do 1.5 miles, 1 mile, .5 miles
This was a workout at the 2010 CrossFit Games

FITNESS
A.
10 minute handstand skill work

Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control

B. 8 min AMRAP @ 85%:
10 DB snatches, alternating
15 lateral hurdle hops
10 assault bike/row calories
15 lateral hurdle hops
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
15 lateral hurdle hops

Training notes:
•By removing the bike/row, the dynamics of the workout will change. It will become much more focused on shoulder muscle endurance.
•Pace appropriately so that you can maintain high output on the second piece.

Record reps completed.

PERFORMANCE
A.
10 minute handstand push-ups skill work

Training notes:
•Things to work on:
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. 8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders
10 assault bike/row calories
50 double-unders
+
(Rest 4 min)
+
8 min AMRAP @ 85%:
10 DB snatches, alternating (50/35)
50 double-unders

Training notes:
•By removing the bike/row, the dynamics of the workout will change. It will become much more focused on shoulder muscle endurance.
•Pace appropriately so that you can maintain high output on the second piece.

Record reps completed.

SOUTH LOOP GAMES (NO CLASSES)

Come spectate! Events will run roughly 8am-5pm on Saturday and Sunday.

FITNESS
A.
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull + Power clean
4x(1+1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power clean.
•Prioritize speed and positions over load lifted.
•Goal of doing the pull from different positions is to smooth out the transition from the floor to the second pull.

Record weight.

B. EMOM 10:
Mins 1-5: 4 power cleans + 2 push jerks
Mins 6-10: 2 power cleans + 4 push jerks

Training notes:
•Barbell weight should stay consistent throughout – although adjust as necessary.
•Complex should remain unbroken – choose weight based upon that.

Record weight used.

OPTIONAL–
C.
3 sets:
30s Powell raises, right
-Rest 30s
30s Powell raises, left
-Rest 30s
60s banded pull-throughs
-Rest as needed

Training notes:
•This is optional accessory work if you have the time and desire to complete.
Powell raise
Banded pull-throughs

PERFORMANCE
A.
Clean pull + Below-the-knee clean pull + Above-the-knee clean pull + Power clean
4x(1+1+1+1); Building; Rest 90-120s

Training notes:
•Hang onto the bar between reps – reset on the floor before the final power clean.
•Prioritize speed and positions over load lifted.
•Goal of doing the pull from different positions is to smooth out the transition from the floor to the second pull.

Record weight.

B. “Gwen”
15-12-9:
Unbroken touch-and-go clean and jerks

Training notes:
•This is done for the heaviest weight that you can maintain unbroken.
•10 minute timecap.

Record weight used.

OPTIONAL–
C.
3 sets:
30s Powell raises, right
-Rest 30s
30s Powell raises, left
-Rest 30s
60s banded pull-throughs
-Rest as needed

Training notes:
•This is optional accessory work if you have the time and desire to complete.
Powell raise
Banded pull-throughs

FITNESS
A.
Deadlift
3×5; Across; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•Shoot for ~10# heavier than last week.

Record weight.

B. EMOM 10:
1st: 10 DB snatches, alternating
2nd: 45s reverse lunges, alternating
+
(Rest 2 min)
+
EMOM 10:
1st: 5/side single-arm DB clean & jerks
2nd: 25s/side suitcase deadlifts

Training notes:
•Use the same DB weight for both EMOMs. Weight should be moderately challenging.
•Avoid torso rotation on suitcase deadlifts.

Record splits for 5 min AMRAPs and for 10 min EMOM.

PERFORMANCE
A.
Deadlift
6,5,4; Building; Rest 2 min

Training notes:
•Reset each rep – not touch-and-go.
•This is more volume than last week. If you’re feeling good, see if you can do the same weights as last week for more reps.

Record weight lifted for each set.

B. EMOM 10:
1st: 4-8 unbroken chest-to-bar pull-ups + 6-8 unbroken DB snatches, alternating
2nd: 25s/side rear-foot elevated split squats (unloaded)
+
(Rest 2 min)
+
EMOM 10:
1st: 4-8 unbroken chest-to-bar pull-ups + 4/side DB clean & jerks
2nd: 25s/side suitcase deadlifts

Training notes:
•Use the same weight for the DB snatches and the DB clean & jerks. Movements should be unbroken and quick.
•For the chest-to-bar rep range, shoot to be consistent across sets rather than going for the top of the rep range then petering out.
•Avoid torso rotation on the suitcase deadlifts.

Record fastest and slowest split time for 1st minute of work on each EMOM.

FITNESS
A.
EMOM 10:
1st: 2-4 bottoms-up half Turkish get-ups, alternating
2nd: 20-40s FLR on rings

Training notes:
Bottoms-up half Turkish get-up
•Try to go for longer than last week on FLR

B. 20 min AMRAP:
20 Russian KB swings (53/35)
15 hanging leg raises
10 push-ups, hand-release

Training notes:
•This should be a muscle endurance grind.
•Have a plan going into this based upon what you think your limiting factor will be – grip? Shoulders?

Record rounds completed.

PERFORMANCE
A.
EMOM 10:
1st: 2-4 bottoms-up half Turkish get-ups, alternating
2nd: 20-30s/side single-arm FLR on rings

Training notes:
Bottoms-up half Turkish get-up
•Single-arm FLR is a single-arm plank on rings. If you’re not used to this, it may take a bit to figure out your foot placement.

B. 20 min AMRAP:
20 Russian KB swings (53/35)
15 toes-to-bar
10 handstand push-ups

Training notes:
•This should be a muscle endurance grind.
•Have a plan going into this based upon what you think your limiting factor will be – grip on the toes-to-bar? Shoulders on the handstand push-ups?

Record rounds completed.

FITNESS
A.
Front squat
3×5; 32×1 tempo; Across; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 1 min assault bike or row @ 85%
2nd: 1 min DB hang clean & jerks @ 85%

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and reps completed of DB clean & jerks.

PERFORMANCE
A.
Front squat
3×5; 32×1 tempo; Building; Rest 2 min

Training notes:
•Be honest on the tempo here. Goal is to have a slow eccentric with a pause at the bottom. Have a partner count for you if you’re not sure if you can keep track effectively.

B. 3 rounds:
60s double KB death march
-Rest 30s
30-60s wall bugs @ 2020 tempo, alternating
-Rest 1 min

Training notes:
Death march
•Adjust range of motion on death march so that back stays flat
Wall bugs

C. E2min for 6 rounds:
1st: 20s assault bike or row @ 95% effort
2nd: 10 touch-and-go hang power cleans

Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Power cleans should be at a challenging weight, but you should be able to to do all sets unbroken and fast.

Record bike and row pace and weight used for power cleans.

FITNESS
A.
10 minute handstand skill work

Training notes:
•Things to work on:
-Kicking up against the wall
-Wall-facing handstand holds (nose and toes against the wall)
-Lowering into handstand push-up with eccentric control

B. 4 rounds—
3 min AMRAP @ 85%:
20 step-ups, alternating
15/12 assault bike or row calories
AMRAP wall balls in remaining time

Training notes:
•Goal is consistent output across rounds.
•If you’re not getting to the wall balls with a decent amount of time, reduce the reps on the step-ups or the calories.

Record time.

PERFORMANCE
A.
10 minute handstand push-ups skill work

Training notes:
•Things to work on:
-Proper lowering positions
-Lowering to deficit and maintaining control
-“Big kips” vs “small kips”
-Free-standing handstand push-ups

B. 3 min AMRAP @ 85%:
24 box jump overs, step down (24”/20”)
21/18 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
21 box jump overs, step down (24”/20”)
18/15 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
18 box jump overs, step down (24”/20”)
15/12 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min
3 min AMRAP @ 85%:
15 box jump overs, step down (24”/20”)
12/9 assault bike or row calories
AMRAP wall balls (20 to 10’/14 to 10’) in remaining time
-Rest 2 min

Training notes:
•As the reps go down on box jumps and calories, expect to do more wall balls each round. Pace yourself such that this actually happens.
•If you are not going to come close to finishing the required work in the 3 minutes, scale the reps down.

Record time.

FITNESS
In teams of two, alternating each movement, complete ten rounds of:
10 wall balls
10 burpees
300m row

Training notes:
•P1 does 10 wall balls, P2 does 10 burpees, P1 row, P2 does 10 wall balls, etc.

Record time.

PERFORMANCE
In teams of two, alternating each movement, complete ten rounds of:
10 overhead squats (115/75)
10 burpees
300m row

Training notes:
•P1 does 10 overhead squats, P2 does 10 burpees, P1 row, P2 does 10 overhead squats, etc.

Record time.

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