Fitness
A. Bar in rack pull-ups-
3×6-8, R90s
B. Seated DB Press-
4×6-8, 2010, R90s
C. 4 sets:
250m Row @85-90%
Rest 3 minutes
Performance
A. Strict weighted Chin ups-
3×6-8, R90s
*Increase weight over last week
B. Seated DB Press-
4×6-8, 2010, R90s
C. 5 sets:
250M Row @85-90%
Rest 3 minutes
60 minutes @ 75%:
5 min row
4 min shuttle run, 50’ increments
3 min cross-over lateral step-ups (24″/20”)
2 min suitcase carry, moderate load – 1 min/arm
1 min KB swings (35/26)
A. Ring Ball ups on low rings- 3×3-5
Or
Pass through on high rings- 3×3-5
B. 25 min AMRAP @ 70%:
15 row/assault bike calories (alternate between rower/AB each round)
10 Single leg KB RDL on right (light, kb in left hand)
30s Stir-the-pot
10 Single leg KB RDL on left (light, kb in right hand)
10 alt dead bugs
A. 5 min practice straight arm legless rope climb
+
5 min peg board practice
+
Skin-the-cat on rings + Strict ring muscle-up
*Take a few attempts at the complex
B. Accumulate 50 wall-facing hip taps – https://www.youtube.com/watch?v=wRAruFht5iQ (tap the hip though)
C. 5 sets:
45s handstand walk as far as possible
-Rest 90s
D. @ 85%:
1000m row
100 double-unders
500m row
100 double-unders
+
(Rest 5 min)
+
@ 85%:
1 mile assault bike
30 box jumps, step down (24/20)
.5 mile assault bike
15 box jumps, step down (24/20)
Fitness
A. Close grip bench press-
3×7, tough, R120s
*RPE 8
B. 15 minute AMRAP:
3,6,9,12,15… Push ups
3,6,9,12,15… DB Thrusters, tough
Performance
A. Close grip bench press-
3×7, 66%, R120s
*RPE 7
B. 15 minute AMRAP:
3,6,9,12,15… Ring Dip
3,6,9,12,15… Squat clean Thrusters (155/115)
A1. Clean-grip RDLs
5×10; 30×0 tempo; Moderate load; Rest 60s
A2. Glute-ham raises
5×7-9; 40×0 tempo; Rest 2-3 min
B. E10s for 5 min:
1 power snatch
-Rest 3 min
E15s for 5 min:
1 power snatch
*Fast on all reps
C. 10 min AMRAP @ 85%:
5 power cleans (185/135) – drop each rep
10 assault bike calories
15 row calories
D. EMOTM 20:
1st: 45s side plank, right
2nd: 45s side plank, left
3rd: 45s glute bridge, right
4th: 45s glute bridge, left
5th: 45s plank
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
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