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Workout of the Day

FITNESS
A1.
Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
4x(1+1+1); Building; Rest 1 min
A2. Double KB front rack rear-foot elevated split squats
4×8/leg; Short rest b/w legs; Rest 1 min

Training notes:
•Muscle snatches – not power snatches!
•Hang onto the bar between reps on muscle snatches
•Thumbs between collar bones on KB front rack

Record weights used on snatches and split squats.

B. E30s for 4 min:
1 power snatch
+
(Rest 2 min)
+
4 min AMRAP:
4/side DB half Turkish get-ups (tough)
8 DB snatches, alternating (same weight as TGUs)
+
(Rest 2 min)
+
E30s for 4 min:
1 power snatch

Training notes:
•Increase the reps each set in first five minute AMRAP. Reps must remain unbroken. If you fail, rest until you think you can try again.
•Choose a weight for each AMRAP that is challenging but doable. You should have to think about pacing, but not be failing tons of reps.

Record reps completed on each AMRAP.

PERFORMANCE
A1.
Muscle snatch + Below-the-knee muscle snatch + Above-the-knee muscle snatch
4x(1+1+1); Building; Rest 1 min
A2. Double KB front rack rear-foot elevated split squats
4×8/leg; Short rest b/w legs; Rest 1 min

Training notes:
•Muscle snatches – not power snatches!
•Hang onto the bar between reps on muscle snatches
•Thumbs between collar bones on KB front rack

Record weights used on snatches and split squats.

B. E30s for 4 min:
1 power snatch
+
(Rest 2 min)
+
4 min AMRAP:
1-2-3-4…wall climbs
1-2-3-4…power snatches
+
(Rest 2 min)
+
E30s for 4 min:
1 power snatch

Training notes:
•Ideally use the same barbell weight throughout – somewhere around 60% of 1RM.

Record weight used and reps completed on AMRAP of wall climbs and power snatches.

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When @mazzola.joe is in town, we throw down. – Repost from @gwright_jerseyboy – SHOUT OUT TO JOE—GOOD TO HAVE YOU BACK MY BROTHER— Thanks Ethan K. for this Sunday’s Hanukkah inspired WOD: “Put On Your Yarmulke” BUY-IN: 88 double-unders + 8 rounds of 8: AB/row calories, v-ups, Russian KB swings (88#), double KB OH lunge (16#/32#), sit-ups, ring rows, HRPU, double KB front squats (16#/32#) & box jumps (24/20), CASH-OUT: 88 double-unders. I scaled to single-unders, 53# on the Russian KB swings, 12# on the OH lunges & front squats & box step-ups. Completed in 48:03. This one was a grind but fun—really showed me I have a lot of fundamental areas to improve (lunges & anything overhead). I want to do this one again in early 2019 to track my progress.  The Sunday Hero WOD family is expanding…it never ceases to amaze me how many hard working & dedicated people I am lucky enough to know. Love these animals. #crossfit #wod #crossfitter#sunday #sundayfunday #herowod#happyhanukkah #hiit #instafit #fitdad#fitover45 #oldmanstrength #health#wellness #mentalhealthawareness#mentalhealth #vegan #vegancrossfit#veganathlete #masters #masterscrossfit

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