Fitness
Teams of 2, partners alternate rounds-
8 total rounds (4 per athlete) for time:
500M Row
30 Wall balls, tough
*45 minute cap
Performance
Teams of 2, partners alternate rounds-
8 total rounds (4 per athlete) for time:
500M Row
30 Wall balls (20/14)
*45 minute cap
Fitness
In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
Then…
12 rounds of:
8 False-grip ring rows (4 each)
16 DB swings, tough (8 each)
24 Air Squats (12 each)
Then…
1200 Meter Run (together)
Performance
In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
Then…
12 rounds of:
8 Chest-to-Bar Pull-Ups (4 each)
16 DB swings (50/35) (8 each)
24 Air Squats (12 each)
Then…
1200 Meter Run (together)
AM:
3 sets:
300m run @ 80%
200m run @ 50%
300m run @ 85%
200m run @ 50%
300m run @ 85%
200m run @ 75%
-Rest 3-4 min
*Roll on and off between paces.
PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Split jerk
*Start moderate. Build as able as long as positions are good.
B. Double overhand deadlift, no hook grip – 2” riser
3×5; Building; Rest 2 min
*Reset each rep.
C. 30 min:
2 min row @ 85%
-Rest/walk 1 min
+
20 min @ 70%:
100’ double KB front rack carry
30s/side banded Palloff press
.5 miles assault bike
100’ double KB front rack carry
5/arm half Turkish get-ups (moderate)
.5 miles assault bike
Fitness
A. Deadlift-
4×4-6, Reset each rep, Rest 2-3 minutes
*small increase in weight
B. 5 minute AMRAP:
Bike calories (12/8)
10 Kipping knee raises
Rest 1 minute
+
5 minute AMRAP:
Row calories (12/8)
10 Rack dips
Rest 1 minute
+
5 minute AMRAP:
40 Double unders
10 Goblet squats, tough
Performance
A. Deadlift-
4×3-5, Reset each rep, Rest 2-3 minutes
*small increase in weight
B. 5 minute AMRAP:
Bike calories (12/8)
10 Toes-to-bar
Rest 1 minute
+
5 minute AMRAP:
Row calories (12/8)
10 Ring dips
Rest 1 minute
+
5 minute AMRAP:
40 Double unders
10 front squats (135/95)
AM:
3 rounds:
400m run @ 80%
100’ belted sled drag (heavy)
-Rest 2 min
+
3 rounds:
400m run @ 80%
100’ belted reverse sled drag (heavy)
-Rest 2 min
+
3 rounds:
3 rounds:
400m run @ 80%
100’ prowler push (heavy)
PM:
A. Squat snatch
2,1,2,1,2,1; Rest 90s
*Top single tough but not maximal.
B. EMOTM 12:
1st: 3 kipping ring muscle-ups + 3-5 strict ring dips – external rotation on lockout
2nd: 3 kipping handstand push-ups to deficit @ 40×0 tempo
3rd: 30s farmer’s walk (tough)
C. EMOTM 10:
1st: 15-30s L-sit hanging from rings
2nd: 15-30s single-arm hang from peg board – switch arms throughout
D. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 45s Sorensen hold
E. 10 min AMRAP:
5 strict chest-to-bar pull-ups
10 double KB front squats (62/hand – 44/hand)
15 assault bike calories
Fitness
A. HSPU Instruction
+ EMOTM 8:
3-5 HSPU or 3-5 Pike push up on box
B. 15 minute AMRAP:
200M Run
20 Walking lunges
10 Alt DB snatches, Tough
Performance
A. HSPU Instruction
+ EMOTM 8:
3-5 HSPU
B. 15 minute AMRAP:
200M Run
20 Walking lunges
10 KB snatches (5/side) (53/35)
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
