Fitness
A. Kipping for Toes-to-bar instruction- 5 minutes
then…
Toes-to-bar
3×3.3.3
B. DB RFESS
3×6-8/Leg, 20X1, Rest 90s
C. 10 min AMRAP:
10 DB thrusters, tough
50 double-unders or singles
30 Russian KB swings, tough
Performance
A. Kipping for Toes-to-bar instruction- 5 minutes
then…
Toes-to-bar
3×3.3.3
B. Barbell Front rack RFESS
3×6-8/Leg, 20X1, Rest 90s
C. 10 min AMRAP:
10 thrusters (95/65)
50 double-unders
30 KB swings (53/35)
AM:
4 sets:
1.1 miles assault bike @ 70% w/ roll-on
.4 miles assault bike @ 85%
.5 miles assault bike @ 70% w/ roll-off
-Rest 3 min
PM:
Open 17.5
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
3 min row w/ damper @ 1
1 min suitcase carry, right (light)
1 min suitcase carry, left (light)
3 min ski erg w/ damper @ 1
1 min Russian KB swings (light)
30s/side side plank
Fitness & Performance
A. 5 sets:
60s Bike @50%
30s Bike @60%
20s Bike @75%
10s Bike @90%
+
Rest 5 minutes
+
5 sets:
50s Box Step overs @ 60%
10s Rest/rotate
50s Box push ups @60%
10s Rest/rotate
50s Front plank (30s/side)
10s Rest/rotate
50s Jump rope singles @60%
10s Rest/rotate
+
Rest 5 minutes
+
5 sets:
60s Row @50%
30s Row @60%
20s Row @75%
10s Row @90%
A. EMOTM 20:
1st: 3 touch-and-go push jerks
2nd: 1-2 legless rope climbs
3rd: 3 touch-and-go power cleans
4: 30-50’ handstand walk
B. 5 sets:
1 min assault bike @ 75%
30s overhead squats (135/95)
1 min assault bike @ 75%
30s GHD sit-ups
1 min assault bike @ 75%
30s pistols, alternating
1 min assault bike @ 75%
30s KB snatch, alternating (53/35)
*Switch hands in the air.
C. Yoke walk
5×100’; Heavy; Rest 90s
Fitness-
3 rounds:
1 min Goblet squats
1 min Push ups
1 min DB alt lunges, tough
1 min Ring rows
1 min Bike calories
Cash out:
30 hollow rocks
60s/side planks
Performance:
3 rounds:
1 min Overhead squats (75/55)
1 min Push ups
1 min Back rack Alt lunges (75/55)
1 min Pull-ups
1 min Bike calories
Cash out:
30 hollow rocks
60s/side planks
AM:
30 min @ 70%:
90s ski erg
1 min burpees, no push-up
90s row
1 min suitcase carry, right (moderate)
90s ski erg
1 min suitcase carry, left (moderate)
90s row
1 min reverse belted sled drag (moderate)
PM:
Open 17.5
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
12 min:
1 min assault bike @ 50%
30s assault bike roll-on
1 min assault bike @ 75%
30s assault bike roll-off
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
