SLSC is now open in accordance with Chicago’s Phase 4 guidelines. Check out our response to COVID-19 here.

Workout of the Day

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.

  • GET THE FULL WEEK'S WORKOUTS IN ADVANCE

    Sign up here to get the full week of SLSC training for both our Fitness and Performance track sent out in advance on Sundays so that you can plan your week of training and see the full week’s progression.

    All the same training notes and explanations that are included on the blog will be sent with the week’s training as well.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *