AM:
4 min assault bike @ 75%
-Rest 90s
5 min assault bike @ 50%
-Rest 30s
3 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
2 min assault bike @ 75%
-Rest 30s
5 min assault bike @ 50%
-Rest 30s
1 min assault bike @ 75%
PM:
Open 17.4
+
(Into)
+
5-10 min assault bike @ Z1
+
(Into)
+
20 min @ 50-70%:
3 min ski erg
2 min step-ups, alternating (24″/20”)
3 min assault bike
2 min sled push (light – moderate pace)
Fitness
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3
B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s
C. 15 minute AMRAP:
20 Bike calories
20 DB front squats, tough
20 DB Push Jerks, tough
20 Kipping knees-to-elbows
Performance
A. Kipping instruction- 5 minutes
then…
Kipping sets
3×3.3.3
B. KB Goblet hold RFESS
3×6-8/Leg, 20X1, Rest 90s
C. 15 minute AMRAP:
20 Row calories
20 Front squats (115/75)
20 Push Jerks (115/75)
20 Toes-to-bar
A. Split jerk + Behind-the-neck split jerk
Build to a tough complex for today in 8 min
*Use jerk blocks. Drop the bar between reps.
B. Jerk dip
5×3; Building; Rest 90s
C. Accumulate the following not for time:
5-10 legless rope climbs
50 pistols, alternating
40-50 glute-ham raises
D. EMOTM 9:
1st: 30s GHD sit-ups
2nd: 30s triple-unders
3rd: 30s ski erg
E. 5 sets:
30s assault bike @ 50%
30s assault bike @ 75%
20s assault bike @ 85%
20s assault bike @ 95%
20s assault bike @ 85%
30s assault bike @ 75%
30s assault bike @ 50%
Fitness-
Teams of 3:
Buy in- 3000M Row
Then…
100 Wall balls
100 Bike calories
100 Box jumps
100 HR push ups
Cash out:
20 snap to hollow
20 Dead bugs
Performance-
Teams of 3:
Buy in- 3000M Row
Then…
100 Wall balls (20/14)
100 Bike calories
100 Box jumps (24/20)
100 HR push ups
AM:
30 min @ 70%:
90s row
1 min bear crawl
90s row
1 min step-ups, alternating (24″/20”)
90s assault bike
1 min inchworms
90s assault bike
1 min walking lunges
PM:
Open 17.4
+
(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
Fitness & Performance
A. 5 sets:
110s Bike @50%
10s Bike @100%
+
Rest 5 minutes
+
5 sets:
60s Box Step overs @ 60%
60s manmakers (no weight) @60%
60s Side plank (30s/side)
60s Shuttle run @60%
+
Rest 5 minutes
+
5 sets:
90s Row @50%
30s Row @ 90%
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
