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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.
2017-10-14 04:20
Fitness In teams of two, partners alternate rounds — 40 min AMRAP: 6 power wall balls 9 push-ups, hand-release 12 jumping switch lunges 15 assault bike calories Performance Partner Hol… Read More
2017-10-13 04:14
Fitness A. E2min for 5 sets: 5 close-grip bench presses @ 20×0 tempo *Start moderate and build per set. B. E2min for 5 sets: 5 Pendlay rows @ 21×0 tempo *Start moderate and build… Read More
2017-10-12 02:53
Fitness A. EMOTM 7: Clean pull x2 + Clean high pull *Arms stay straight on clean pull then bend on clean high pull. B. For time: 10-20-30-40-50 assault bike calories 10-20-30-40-50 KB swings… Read More
2017-10-11 02:29
Fitness A. E90s for 6 sets: 1 slow pull clean pull + 1 slow pull power clean w/ 1s pause in receiving position *Prioritize positions over load lifted. Reset between reps. B. 10 min AMRAP: 5… Read More
2017-10-10 06:27
Fitness A. E2min for 5 sets: 5 deadlifts @ 21×0 tempo *Start moderate and build per set. B. 10 min AMRAP @ 75%: 6 ball slams 9 DB shoulder-to-overhead 12 step-ups, alternating 15 row c… Read More
2017-10-09 03:12
Fitness A. E2min for 5 sets: 5 strict presses *Start moderate and build per set. B. For time in teams of two – partners switch working as they wish — 3 miles assault bike -Into 4… Read More
2017-10-07 03:23
Fitness & Performance In teams of two — 15 min @ 85%: 100’-200’-300’…farmer’s walk (70/hand – 50/hand) *200m run b/w sets. **Both partners run… Read More
2017-10-06 03:23
Fitness A. 10 min kipping leg raise skill work and instruction B. E2min for 6 sets: Sets 1-3: 4 back squats @ 30×1 tempo Sets 4-6: 3 back squats @ 30×1 tempo *4s at same weight … Read More
2017-10-05 04:30
Fitness A. EMOTM 9: 1st: 4 close-grip bench presses *Heavier than last week. 2nd: 30-45s banded tricep push-downs @ 1111 tempo 3rd: Rest B. EMOTM 9: 1st: 3-5 vertical ring rows 2nd: 30s stan… Read More
2017-10-04 04:27
Fitness A. EMOTM 7: Muscle clean + Hang muscle clean *No rebending of knees on catch. B. 2 min assault bike @ 75% 1 min assault bike @ gradually escalating pace -Rest 1 min 2 min air squats… Read More

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