Fitness
A. Front Squat-
Build to a 3RM in 15 minutes
B. HR Push ups-
Max reps in 1 set
C. “Rand”
21-15-9
Jumping Pull ups
DB Thrusters, tough
Performance
A. Front Squat-
Build to a 1RM in 15 minutes
B. Strict Dips-
Max reps in 1 set
C. “Stan”
21-15-9
Pull ups
Thrusters (95/65)
AM:
30 min @ 50-75%:
3 min ski erg
1 min reverse single-unders
1 min suitcase carry, right (moderate)
3 min assault bike
1 min single-unders
1 min suitcase carry, left (moderate)
PM:
For time:
3-6-9-12-15 ring muscle-ups
15-12-9-6-3 single-arm DB overhead squats (80/55)
+
(Rest as needed)
+
For time:
10 sandbag cleans (150/100)
20 burpee box jump overs (30″/24”)
25 cals assault bike
AM:
5 sets:
30s assault bike @ 75%
30s assault bike @ 80%
30s assault bike @ 85%
30s assault bike @ 80%
30s assault bike @ 75%
-Rest 30s
*Roll on and off between paces.
PM:
5 rope climbs on short rope
100’ DB overhead walking lunge (80/55)
100 wall balls (30 to 10’/20 to 9’)
100’ DB overhead walking lunge (80/55)
5 rope climbs on short rope
+
(Rest 5 min)
+
10 rounds:
30’ handstand walk
6 toes-to-bar
6 KB deadlifts (150/hand – 106/hand)
*Move KBs each round.
Fitness-
For time:
80 Row calories
75 DB thrusters, tough
50 ring rows
75 Wall balls, tough
80 Row calories
Performance-
“Hildy”
For time:
100 Row calories
75 thrusters (45/35)
50 Pull ups
75 Wall Balls (20/14)
100 Row calories
AM:
10 min row @ 75%
-Into
10 min row @ 50%
*EMOTM surge for 5-10s
-Into
10 min row @ 75%
PM:
w/ 20#/14# vest:
6 rounds:
8 strict handstand push-ups
16 chest-to-bar pull-ups
24 air squats
-Into
1200m TrueForm run
+
(Rest as needed)
+
5 rounds:
9 DB snatches (80/55)
9 ring dips
Fitness + Performance
A. Hang muscle snatch + Hang muscle snatch + Hang power snatch
5-7 Times
*BARBELL ONLY
B. Power Snatch + hang power snatch
5×1.1, Build, Rest 90s
*Drop weight by 5-10lbs if you miss
C1. Half kneeling DB Arnold Press- 3×8-10/Side, 20×0, R30-45
+
C2. Suitcase carry- 3×100’/side, R30-45s
+
C3. Renegade rows (no push up)-
3×8-10, R30-45s
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
