Fitness
A. Bar in rack pull-ups-
4×8-10, R90s
B. Seated DB Press-
3×6-8, 2010, R90s
*Increase weight
C. 4 sets:
250m Row @85-90%
Rest 3 minutes
Performance
A. Strict weighted Pull ups-
3×6-8, R90s
B. Seated DB Press-
3×6-8, 2010, R90s
*Increase weight
C. 5 sets:
250M Row @85-90%
Rest 3 minutes
60 minutes @ 75%:
3 min assault bike
1 min side plank, right
1 min side plank, left
3 min row
1 min bird dogs, alternating
1 min McGill curl-ups – https://www.youtube.com/watch?v=0l245Z9rVmY
3 min shuttle run, 50’ increments
1 min suitcase carry, right – moderate
A. Ring Ball/pass through ups on low rings- 3×3-5
Or
Skin the cat on LOW rings- 3×3-5
B. 25 min AMRAP @ 70%:
2 Wall climbs
10 DB floor press (light)
10 No push-up Renegade Rows (same weight as FP, no push up)
2/ side TGU
10 Walking lunges
10 Squat jumps
AM:
8 rounds:
75’ broad jumps – big jump per rep
400m recovery jog
PM:
A. Skin-the-cat on rings + Strict ring muscle-up
*Take a few attempts at the complex
+
5 min practice straight arm legless rope climb
+
5 min peg board practice
B. Accumulate 30 free-standing hip taps
C. 5 sets:
30s support on rings in external rotation – shoulders off of straps
45s handstand walk
30s support on rings in external rotation
-Rest as needed
D. 21-9-18-12-15 @ 85%:
Assault bike calories
Jump squats
Russian KB swings (70/55)
+
(Rest 5 min)
+
21-9-18-12-15 @ 85%:
Row calories
Box jumps, step down (24/20)
Goblet squats (70/55)
A. Close grip bench press-
3×7, tough, R120s
*RPE 8
B. 18 min AMRAP:
3 Man Makers, Tough
5 DB Front Rack Alt Lunges (Man maker weight)
7 Hand Release Push Ups
9 Ball Slams
Performance
A. Close grip bench press-
3×7, 72%, R120s
*RPE 7
B. 15 min AMRAP:
3 Muscle Ups
5 Front Squats (50% of 1RM)
7 Kipping HSPU
9 Deadlifts (FS Weight)
A. EMOTM 5:
2 touch-and-go muscle snatches
+
(Rest 3 min)
+
EMOTM 5:
2 touch-and-go power snatches
B. Snatch-grip RDL
5×8; 3030 tempo; Rest 90s
*Focus on pulling bar back with lats.
C. EMOTM 15:
1st: 30s glute-ham raises
2nd: 20s good mornings – moderate load, perfect form
3rd: 10s row @ damper 10 – high effort
D. EMOTM 20:
1st: 5 power cleans (205/145) – drop each rep
2nd: 30-45s plank
3rd: 5 burpee box jumps (36/30)
4th: 30-45s plank
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
