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Workout of the Day

FITNESS
A. E90s for 6 sets:
Clean pull + Squat clean + Front squat
*Start moderate and build per set.

Training notes:
•Reset between clean pull and squat clean.
•Top set should be heavy – but ideally no misses.

Record top weight for complex.

B. EMOM 20:
1st: 30s DB hang power cleans (moderate)
2nd: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort
3rd: 30s DB front squats (same weight as hang cleans)
4th: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort

Training notes:
•Start assault bike and row at moderate effort and gradually escalate. You should be sprinting for the last 10s.
•Cleans and front squats should be unbroken and at steady effort. Control your cycle time from the start so that you can maintain a solid pace on these throughout the 20 minutes.

Record weights used and top paces hit on bike and row in training notes.

PERFORMANCE
A.
E90s for 6 sets:
Clean pull + Squat clean + Front squat
*Start moderate and build per set.

Training notes:
•Reset between clean pull and squat clean.
•Top set should be heavy – but ideally no misses.

Record top weight for complex.

B. EMOM 20:
1st: 5 touch-and-go power cleans
2nd: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort
3rd: 5 front squats (same weight as power cleans)
4th: 30s rowing/assault bike @ gradually escalating pace – last 10s at very hard effort

Training notes:
•Barbell weight should be tough – but cleans and front squats must remain unbroken.
•Start assault bike and row at moderate effort and gradually escalate. You should be sprinting for the last 10s.
•The goal of this EMOM is to train repeatability of very hard efforts on shortened rest.

Record weights used and top paces hit on bike and row in training notes.

View this post on Instagram

#Repost @legion.sc ・・・ Having trouble with your transition in muscle-ups? – Lots of cues are focused on adjusting your pull, your kip, or your body angle. And these often need help. – However, if you get stuck like @sutchar22, there may be something else going on. – Missing shoulder extension (the ability to pull the arm behind the body) will result in the wrists “hooking” over the top of the rings – which can cause pretty uncomfortable torque in the elbow as well. – While compensation like this is difficult to unravel, it’s important to understand that it exists so you’re not barking up the wrong tree trying to fix the wrong thing. – #muscleup #crossfit #shoulderextension

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