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South Loop Strength & Conditioning Blog


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Collection of articles focused on best practices in training CrossFit competitors - program design, performance psychology, assessment, and more.
2017-07-19 04:39
AM: 3 rounds: 200m run @ 80% 100’ belted sled drag (heavy) 200m run @ 80% -Rest 2 min + 3 rounds: 200m run @ 80% 100’ belted reverse sled drag (heavy) 200m run @ 80% -Rest 2 min… Read More
2017-07-19 04:39
Fitness A. Back squat- Build to a tough 3 in 15 minutes B. 4 rounds for time: 10 Double DB front rack squats, Tough 10 HR Push ups 10 Ring rows, TOUGH *15 minute cap Performance A. Back squa… Read More
2017-07-18 04:36
AM: 6 sets: 3 min row @ 75% -Rest 45s *Goal is get exactly the same distance on each set. PM: A. Standing triple jump 5 attempts at max distance B. Deadlift 3×4; Build by 10# per set;… Read More
2017-07-18 04:34
Fitness A. Every 60s x 5 sets: 8-10 L-sit DB press B. 4 sets: 45s Assault bike calories 45s DB Farmers walk (heavy, but unbroken) Rest 45s + 45s Row 45s Front plank Rest 45s Performance A. E… Read More
2017-07-17 05:00
AM: 3 sets: 6 D-ball over shoulder (150/100) -Rest 1 min 10s assault bike @ 95+% -Rest 2 min + (Rest 5-10 min) + 3 sets: 50’ prowler push, low handles (heavy) -Rest 1 min 10s assault b… Read More
2017-07-17 04:59
Fitness Teams of 2, partners alternate rounds- 10 total rounds (5 per athlete) for time: 10 burpees to 45lb plate 12 Single arm DB swing (6/side), tough 50 Double unders or 100 singles Perfo… Read More
2017-07-15 04:07
5 min AMRAP: 10 DB squat snatch, alternating (80/55) 5 burpee box jump overs (24″/20”) + (Rest 5 min) + 10 min @ 70%: 10 increments, 50’ shuttle run Accumulate 20s/arm sing… Read More
2017-07-15 04:06
Fitness Teams of 2, Alternating rounds: 15 minute AMRAP- 6 Alt DB snatches, tough 6 Assault bike calories Then… Rest 5 minutes Then… 15 minute AMRAP 200m Run 10 Burpees Perform… Read More
2017-07-14 04:01
AM: 4 sets: 1000m run @ gradually escalating pace -Rest 2-3 min PM: A. E2min for 4 sets: Squat clean from blocks below-the-knee + Split jerk + Front squat + Split jerk *Start moderate. Build… Read More
2017-07-14 04:00
Fitness A. EMOTM 10- 1st- 30s Handstand hold 2nd- 3-5 Kipping knee raises B. 6 Minute AMRAP 10 Walking lunges 5 dips (Ring, rack, box) 5 ring rows 10/side Single arm Russian KB swings, tough… Read More

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