Fitness & Performance – Page 2 – South Loop Strength & Conditioning
Currently set to No Index
Currently set to Follow
 
FITNESS
A. Strict supinated chin-ups
3xAMRAP (-2); Rest 2 min
 
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
 
B. 3 rounds—
3 min AMRAP:
6 ring rows
8 double DB bent over rows
10 air squats
-Rest 2 min
 
Training notes:
•DB row weight should be moderate and unbroken.
 
Record time.
 
PERFORMANCE
A. Strict supinated chin-ups
3xAMRAP (-2); Rest 2 min
 
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
 
Record reps per round.
 
B. 3 rounds—
3 min AMRAP:
6 vertical ring rows
8 Pendlay rows (95/65)
10 jumping squats
-Rest 2 min
 
Training notes:
•Avoid jerking torso on Pendlay rows.
 
Record reps completed.
FITNESS
A. EMOM 10:
1st: 10-30s support in bottom of ring push-up
2nd: 30-45s DB farmer’s hold (tough)
 
Training notes:
•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.
 
B. 3 rounds:
500m row
12 double KB deadlifts (tough)
21 box jumps, step down
 
Training notes:
•13 min cap.
•Sub 1.5 miles assault bike for 500m row.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
1st: 10-30s support in bottom of ring dip
2nd: 30-45s DB farmer’s hold (tough)
 
Training notes:
•Switch bottom of support hold to top of support hold if it feels sketchy on shoulders.
 
B. “Christine”
3 rounds:
500m row
12 deadlifts (bodyweight)
21 box jumps, step down (24″/20″)
 
Training notes:
•13 min cap.
•Sub 1.5 miles assault bike for 500m row.
 
Record time.
FITNESS
In teams of two with partners alternating working minutes—
5 rounds:
1 min AMRAP burpees
1 min AMRAP DB snatches, alternating
1 min AMRAP ball slams
1 min AMRAP DB thrusters
1 min AMRAP row calories
Training notes:
•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.
•This is a variation of the CrossFit benchmark “Hope”
Record reps completed.
PERFORMANCE
In teams of two with partners alternating working minutes—
5 rounds:
1 min AMRAP burpees
1 min AMRAP power snatches (75/55)
1 min AMRAP toes-to-bar
1 min AMRAP thrusters (75/55)
1 min AMRAP row calories
Training notes:
•P1 does burpees, P2 does snatches, P1 does toes-to-bar, etc.
•This is a variation of the CrossFit benchmark “Hope”
Record reps completed.
FITNESS
20 min AMRAP:
10 ring rows
20 push-ups
30 air squats
 
Training notes:
•Each round should be tough and you should expect to break the reps up. Adjust as necessary if the volume per round is too high.
 
Record reps completed on each AMRAP.
 
PERFORMANCE
“Cindy XXX”
20 min AMRAP:
10-15-20-25… pull-ups
20-30-40-50… push-ups
30-45-60-75… air squats
 
Training notes:
•This is a variation of the classic CrossFit benchmark “Cindy.”
 
Record reps completed.
FITNESS
10 min AMRAP:
5 vertical ring rows
10 push-ups
15 air squats
-Into
10 min AMRAP:
5 hanging leg raises
10 DB snatches, alternating
15 box jumps, step down
 
Training notes:
•Go directly from one AMRAP into the other – no rest.
•Goal is consistent movement throughout. Adjust reps and movements as necessary.
•Elevate hands as necessary on push-ups.
 
Record reps completed on each AMRAP.
 
PERFORMANCE
10 min AMRAP:
5 pull-ups
10 push-ups
15 air squats
-Into
10 min AMRAP:
5 toes-to-bar
10 DB snatches, alternating (50/35)
15 box jumps, step down (24″/20″)
 
Training notes:
•Go directly from one AMRAP into the other – no rest.
•Goal is consistent movement throughout. Adjust reps and movements as necessary.
 
Record reps completed on each AMRAP.
FITNESS & PERFORMANCE
A. EMOM 10:
Mins 1-5: 3 push presses
Mins 6-10: 3 push jerks w/ 1s pause in receiving position
Training notes:
•Start moderate and build throughout.
•Take from the rack.
•Priority is technique and understanding hip mechanics on push press and push jerk – not load lifted.
Record weight used.
B. E3min for 5 rounds:
9 unbroken shoulder-to-overhead
10 lateral barbell burpees
Training notes:
•Adjust weight as necessary throughout to keep shoulder-to-overhead unbroken.
•A good guideline for starting weight is ~40-50% of 1RM.
•Goal is not to build as heavy as possible, but to keep the weight challenging and the cycle time fast.
Record weights and splits per set.
FITNESS
A. E2min for 5 sets:
4 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min Russian KB swings
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min lateral hurdle hops
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and jumps over cyclical pace.
 
Record reps completed.
 
PERFORMANCE
A. E2min for 5 sets:
Sets 1-3: 4 front squats
Sets 4-6: 3 front squats
 
Training notes:
•Start moderate and build per set.
•Top set tough but not maximal.
 
Record weight used.
 
B. 3 rounds:
1 min assault bike/row @ escalating pace
1 min Russian KB swings (70/53)
-Rest 1 min
1 min assault bike/row @ escalating pace
1 min double-unders
-Rest 1 min
 
Training notes:
•Start moderate on bike and row each round and escalate to a challenging pace by the end of the 1 min interval.
•Bike/row should be challenging, but prioritize being able to go unbroken (or close to it) on KB and double-unders over cyclical pace.
 
Record reps completed.
FITNESS
A. EMOM 10:
1st: 30s circular box handstand walk
2nd: 20-30s plank w/ alternating shoulder taps.
 
Training notes:
•Reduce time as necessary to prioritize positions over fatigue.
 
B. For time:
100 wall balls
 
Training notes:
•13 min cap.
 
Record time.
 
PERFORMANCE
A. EMOM 10:
1st: 1 wall climb + 1-3 strict wall-facing handstand push-ups
2nd: 20-30s plank w/ alternating shoulder taps.
 
Training notes:
•Prioritize positions on the wall-facing handstand push-ups – this is skill work.
 
B. “Karen”
For time:
150 wall balls (20 to 10’/14 to 9’)
 
Training notes:
•13 min cap.
 
Record time.
FITNESS & PERFORMANCE
In teams of two with partners alternating working on the minute–
6 rounds:
1 min wall balls (20 to 10’/14 to 9’)
1 min power cleans (75/55)
1 min box jumps, step down (20″/16″)
1 min push presses (75/55)
1 min rowing
Training notes:
•This is a variation of Fight Gone Bad.
Record reps completed.
FITNESS
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
4×1; Across; Rest 2-3 min
Training notes:
•Reset each rep on deadlifts.
•Jump high on vertical jumps.
•Deadlift weight should be tough but not maximal.
Record weight.
B. For time:
4 rounds:
10 DB snatches, alternating
12 lateral burpees over-the-DB
Training notes:
•12 min cap
Record time.
PERFORMANCE
A1. Standing vertical jump
4×1; Rest 30s
A2. Deadlift
4×1; Building; Rest 2-3 min
Training notes:
•Jump high on vertical jumps.
•Build to a tough single for today on deadlifts.
Record weight.
B. For time:
2 rounds:
10 snatches (175/125)
12 bar-facing burpees
-Into
2 rounds:
10 snatches (115/75)
12 bar-facing burpees
Training notes:
•12 min cap
•First barbell should be “moderately heavy” – second barbell should be “moderate.”
•This is Event 4 from Regionals 2018.
Record time.
< Older Posts | Newer Posts >