Fitness
A. Back Squats-
Build to a tough triple in 15 minutes
B. Pull Ups-
Try for 1 or AMRAP in 1 set
C. 8 rounds:
4 burpees
6 KB swings, Tough
8 wall balls
*20 minute cap
Performance
A. Back Squat-
Build to 1RM in 15 minutes
B. Weight pull up-
Build to 1RM weighted pull up in 10 minutes
C. 8 rounds:
4 Burpees to 6” target
6 KB swings (70/55)
8 wall balls (20/14)
*20 minute cap
PM: Sn DL + Clean DL + Power clean, battery + Loaded carry + Core/Unilateral
AM:
3 sets:
200m run @ 85%
600m run @ 50%
+
(Rest 5 min)
+
3 sets:
200m run @ 85%
600m run @ 50%
*Consistent, moderately tough pacing on 200m.
PM:
10 min @ 85%:
20 assault bike calories
50 double-unders
-Rest 5-10 min
10 min @ 85%:
500m row
15 burpees over-the-erg
-Rest 5-10 min
10 min @ 85%:
20 assault bike calories
100’ farmer’s walk (70/hand – 55/hand)
+
(Rest as needed)
+
20 min @ 70%:
3 strict toes-to-bar
6 shrimp squats, alternating
9 ball slams, moderate
12 row calories
+
Accumulate 100s hollow hold – consistent fractioning
*Back flat on ground, ribcage down.
Fitness
Teams of two complete the following with one person working at a time:
5 rounds:
10 box jump overs
15 Ball slams
200m run (both partners run)
25 wall balls, tough
Performance
Teams of two complete the following with one person working at a time:
5 rounds:
10 burpee box jump overs (24/20)
15 toes-to-bar
200m run (both partners run)
25 wall balls (20/14)
AM:
30 min @ 80%:
1 min assault bike
25’ crab walk, forward
25’ crab walk, backward
1 min row
1 min hold in bottom of ring dip
1 min ski erg
60’ bear crawl
1 min shuttle run, 50’ increments
PM:
A. EMOTM 9:
Mins 1-3: 3 touch-and-go snatch pulls
Mins 4-6: 2 touch-and-go snatch pulls
Mins 7-9: 1 touch-and-go snatch pull
*Build in weight every 3 minutes.
**Use straps.
B. EMTOM 9:
Mins 1-3: 3 touch-and-go clean pulls
Mins 4-6: 2 touch-and-go clean pulls
Mins 7-9: 1 touch-and-go clean pull
C. EMOTM 10:
1st: 4 burpee box jumps – tough height
2nd: 2 box squats – tough but fast
*Full pause on box.
D. EMOTM 20:
1st: 45s hip airplanes, right
2nd: 45s glute bridge, right
3rd: 45s hip airplanes, left
4th: 45s glute bridge, left
Fitness
A. Every 3 minutes x 5 sets
Power snatch- 1.1.1, Increase each set
B. Push press-
3×5, R90s
*Increase weight over last week
C. 5 rounds for time:
4 DB hang clean, tough
6 Push ups
8 Burpees
*10 minute cap
Performance
A. Every 3 minutes x 5 sets
Snatch- 1.1.1, Increase each set
B. Push Press-
3×5, R90s
*Increase weight over last week
C. 4 rounds for time:
4 HSPU
6 Power Cleans (155/155)
8 Burpees over bar
*10 minute cap
A. EMOTM 6-
3 Behind the neck Split Jerks
*light weight
B. Legs lowing hollow hold-
3×6, R60-90s
C. 30 Minute AMRAP- 45s on/15s off @ 70%
Row
Goblet Squats, light
Ring Rows
ball slams, light
Jump Rope
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
