18.08.09 - South Loop Strength & Conditioning

18.08.09

FITNESS
A1. Gladiator get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min

Training notes:
-The 4 gladiator get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
The gladiator get-up is a variation of the Turkish get-up that tends to be slightly more difficult for people, so consider that relative to the weight you’ve been doing on TGUs
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.

Record weight lifted for the Turkish get-ups and weight used for the suitcase carry.

B. For time:
2000m row
50 burpees, no push-up
2000m run
*20 minute cap.

Training notes:
-This is a variation of the “Triple Three” event that has been tested at both the CrossFit Games and the Regionals. We are doing burpees without a push-up for the Fitness track to keep this moving in a pretty consistent and aerobic manner.

Record total time.

PERFORMANCE
A1. Gladiator get-ups
3×4/arm; Short rest b/w arms; Rest 1 min
A2. Suitcase carry
3x45s/arm; Heavy; Short rest b/w arms; Rest 1 min

Training notes:
-The 4 gladiator get-ups should be unbroken before moving to the next arm. Take a short rest between arms, then rest 1 minute before moving on to the Zercher hold.
The gladiator get-up is a variation of the Turkish get-up that tends to be slightly more difficult for people, so consider that relative to the weight you’ve been doing on TGUs
-Go as heavy as you can on the suitcase carry without getting rotation or side-bending.

Record weight lifted for the Turkish get-ups and weight used for the suitcase carry.

B. “Mini Three”
For time:
2000m row
250 double-unders
2000m run
*20 minute cap.

Training notes:
-This is a variation of the “Triple Three” event that has been done at both the CrossFit Games and the Regionals.

Record total time.

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