20 min @ 70%:
500m ski erg
200’ farmer’s walk (70/hand – 55/hand)
500m row
200’ farmer’s walk (70/hand – 55/hand)
+
4 sets
5 min assault bike @ 85%
2 min assault bike @ 50%
+
20 min @ 70%:
100’ waiter’s walk, right (moderate)
400m run on Assault runner
100’ waiter’s walk, left (moderate)
60s FLR on rings in external rotation
Fitness
A. 10 minute AMRAP:
10 Wall balls, tough
200m Run
B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s
C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s
Performance
A. 10 minute AMRAP:
15 Wall balls (20/14)
200m Medball run (20/14)
B1. Double DB hammer curl- 4×10-12, R45s
+
B2. Diamond push ups- 4xAMRAP (-2), R45s
+
B3. DB front raises- 4×10-12, R45s
C. 3 sets:
30s Hollow tuck hold W/ alternating leg extension
Rest 15s
30s low ring plank
Rest 15s
AM:
3 rounds:
200m run @ 80%
100’ belted sled drag (heavy)
200m run @ 80%
-Rest 2 min
+
3 rounds:
200m run @ 80%
100’ belted reverse sled drag (heavy)
200m run @ 80%
-Rest 2 min
+
3 rounds:
200m run @ 80%
100’ prowler push (heavy)
200m run @ 80%
-Rest 2 min
PM:
A. Squat snatch w/ 1s pause below-the-knee and in receiving position
5×1; Rest 90s
*Top single not maximal
B. 5 min AMRAP:
Legless rope climbs
C. Handstand walk
Accumulate 300’ for time
D. Accumulate 2 min L-sit on rings
E. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 30s/side hip airplanes
Fitness
A. Back squat-
Build to a tough 3 in 15 minutes
B. 4 rounds for time:
10 Double DB front rack squats, Tough
10 HR Push ups
10 Ring rows, TOUGH
*15 minute cap
Performance
A. Back squat-
Build to a heavy 3 in 15 minutes
B. 3 rounds for time:
10 Single arm DB overhead squat, (80/55)
10 Muscle ups
*15 minute cap
AM:
6 sets:
3 min row @ 75%
-Rest 45s
*Goal is get exactly the same distance on each set.
PM:
A. Standing triple jump
5 attempts at max distance
B. Deadlift
3×4; Build by 10# per set; Rest 2:30
*Reset each rep. Good positions.
**Shoot for heavier than last week.
C. EMOTM 6:
2 back squats @ 82%
D. 4 rounds:
10-12 banded glute-ham raises @ 40×0 tempo
-Rest 15s
30-60s body saw in rings
-Rest 15s
60s banded good mornings @ 2020 tempo
-Rest 15s
60s windshield wipers
-Rest 2 min
Fitness
A. Every 60s x 5 sets:
8-10 L-sit DB press
B. 4 sets:
45s Assault bike calories
45s DB Farmers walk (heavy, but unbroken)
Rest 45s
+
45s Row
45s Front plank
Rest 45s
Performance
A. Every 60s x 5 sets:
8-10 L-sit DB press
B. 4 sets:
45s Assault bike calories
45s DB Farmers walk (heavy, but unbroken)
Rest 45s
+
45s Row
45s Renegade row, no weight
Rest 45s
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
