Fitness
A. Front squat-
4×4-6, 10X1, Rest 90s
B1. Push ups- 3xAMRAP (-2), rest 60s
+
B2. Ring rows, tough- 3xAMRAP (-2), rest 60s
C. 4 rounds for time:
21 Wall Balls, tough
15 Russian KB swings, tough
9 Burpees to 45lb plate
Performance
A. Front Squat-
4×5 @ 75%, 10X1, Rest 90s
B1. Strict Dips- 3xAMRAP (-2), Rest 60s
+
B2. Strict Pull Ups- 3xAMRAP (-2), Rest 60s
C. 4 Rounds for time:
21 Wall Balls (20/14)
15 KB Swings (53/35)
9 Burpees to 6” Target
Fitness + Performance
‘Murph’
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Scaling options are available!
AM:
30 min @ 50-75%:
1 min KB cross walks, right arm overhead (moderate)
1 min KB cross walks, left arm overhead (moderate)
1 min assault bike
1 min single-unders
1 min row
PM:
For time:
15 assault bike calories
25 wall balls (30 to 10’/20 to 9’)
50’ DB overhead walking lunges (80/55)
100 double-unders
25 wall balls (30 to 10’/20 to 9’)
6 rope climbs (15’ short rope)
25 wall balls (30 to 10’/20 to 9’)
100 double-unders
50’ DB overhead walking lunges (80/55)
25 wall balls (30 to 10’/20 to 9’)
15 assault bike calories
+
(Rest 5 min)
+
5 rounds:
60’ handstand walk
12 toes-to-bar
12 KB deadlifts (150/hand – 106/hand)
*Move KBs each round.
Fitness
Teams of 2
Partners Alternating Rounds
25 Min AMRAP:
200M Run
4 KB Swings, Heavy
6 Wall Balls
8 Burpees
10 Ball Slams
Performance
Teams of 2
Partners Alternating Rounds
25 Min AMRAP:
200M Run
4 Power Cleans (155/105)
6 Chest-to-bar Pull Ups
8 Burpees
10 Toes-to-bar
Cash out
3 sets;
60s Straight legs lowering
60s Hollow hold
AM:
10 min row @ 75%
+
(Rest 3 min)
+
10 min assault bike
*Surge 5-10s EMOTM
+
(Rest 3 min)
+
10 min row @ 75%
PM:
1200m TrueForm run w/ 20#/14# vest @ 80%
-Rest 3 min
6 rounds w/ 20#/14# vest:
8 strict handstand push-ups
16 chest-to-bar pull-ups
24 air squats
-Rest 3 min
1200m TrueForm run w/ 20#/14# vest @ 80%
+
(Rest as needed)
+
For time:
18-12-6 DB snatch (80/55)
6-12-18 ring dips
*Move DB every 6/4/2 reps.
Fitness
A. Deadlift-
Build to a tough triple in 18 minutes
B. Try for strict pull up
Then…
5 banded pull ups with lightest band
C. 1 Attempt for max effort:
400M Run
500M row
Assault bike calories (30/20)
*Rest as needed between events
Performance
A. Deadlift-
Build to a 1RM in 18 minutes
B. Strict pull ups-
Max reps in 1 set
C. 1 Attempt for max effort:
400M Run
500M row
Assault bike calories (30/20)
*Rest as needed between events
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
