SCFit – Sat, Jan 31 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-8:00 AMRAP30-second Row10 Box Step Ups5 Worlds Greatest Stretch (each)5 Wall Balls5 Single Arm Dumbbell Thrusters (each/light) Workout Prep:2 Sets5 Wall Balls5/4 Calorie Row4 Box Jumps4 Dumbbell ThrustersRest :45 Workout First on Scene (Time) FREEDOM (RX): Teams of 2250 Wall Balls (20/14)200/150 Calorie…
SCFit – Fri, Jan 30 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-8:00 AMRAP20 Single Unders4 Inchworms10 Roll and Reach10 Deadbugs3 Snatch Deadlifts (empty bar)3 High Hang Muscle Snatch (empty bar)3 Power Snatch (empty bar) Workout Prep:2 Sets10 Double Unders4 Power Snatch (moderate)Rest :45 Workout CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of:…
SCFit – Thu, Jan 29 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP30-second Easy Bike10 Hanging Knee Raises30-second Moderate Bike4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 sets5/4 Calorie Bike @ intended workout paceRest :30 Strength/Accessory Shoulder Press (Weight) Every 2:00 × 4 sets3 Shoulder Press @ 70% Workout Devil…
SCFit – Wed, Jan 28 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine4 Lunge Matrix3 Tempo Back Squats (empty bar, build up to 50%)5 Ring Rows5 Hand Release Push Ups5 Sit Ups Workout Prep:1 Set10ft Dumbbell Overhead Walking Lunge5 Ring Rows5 Push Ups5 Sit Ups Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 ×…
SCFit – Tue, Jan 27 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second Easy Row8 Cossack Squats3 Clean Deadlifts (empty bar)3 Hang Muscle Cleans3 Front Squats3 Push Press3 Up Downs-into-3:00Build up on Clean and Jerks Workout Prep:2 sets:100m Row2 Clean & Jerks (moderate)2 Bar Facing Burpees Workout Soldiers and Sailors (Checkmark) FREEDOM (RX):Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00…
SCFit – Mon, Jan 26 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP30-second Machine8 Box Step Ups5 Dynamic Squat Stretches10 Glute Bridges10 Deadbugs4 Deadlifts (empty bar- build in weight, stay under 50%) Workout Prep:2 Set5 Wall Balls2 Box Jump OversRest :45 Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets3 Deadlifts @ 75% Workout Engine…
SCFit – Sun, Jan 25 Workout Option 1 What is Fitness? (Checkmark) FREEDOM (RX):Every 1:00 (15:00)Minute 1: 30 second Handstand Hold (back to wall)Minute 2: 12 Kettlebell Swings (53/35)Minute 3: 5 Box Jumps (30/24)(Scored by Completion)(KG conv: 22.5/15 KB) INDEPENDENCEEvery 1:00 (15:00)Minute 1: 20 sec Handstand Hold Minute 2: 12 Kettlebell Swings (35/26)Minute 3: 5…
SCFit – Sat, Jan 24 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP1:00 Easy Row4 Clean Grip Deadlifts (empty bar)4 Hang Power Cleans (empty bar)20ft Farmer Carry (light)4 Inchworms Workout Prep:3 Set2 Power Cleans (build in weight)10ft Carry (build in weight)100m RowRest :45 Workout Regularly Learn and Play New Sports (Time) FREEDOM (RX): Teams of 24…
SCFit – Fri, Jan 23 Warm-up Warm Up Movement Prep/Activation:Hip Halo Warm Up-into-7:00 AMRAP10 Cossack Squats3 Tempo Back Squats (empty bar, build up to 50%)5 Single Arm Dumbbell Thrusters (each)10 Ring Rows Workout Prep:3 sets4 Thrusters (build in weight)4 Pull UpsRest :45*Get the heart rate up before going into this workout Strength/Accessory Back Squat (Weight)…
SCFit – Thu, Jan 22 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into5:00 AMRAP30-second Easy Bike20 Single Unders4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 sets5/4 Cal Bike10 Double UndersRest :45 Strength/Accessory Shoulder Press (Weight) Every 2:00 × 44 Shoulder Press @ 65% Workout Pukie (2 Rounds for reps) FREEDOM (RX):2…