SCFit – Mon, Mar 11 Warm-Up Warm-Up 2 ROUNDS :30s Row – Just Legs :30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats Into… 2 ROUNDS 1:00 Row 20 Single Unders 5 Tempo Air Squats (32X1) 5 Hang Power Cleans 10 Alt. Elbow Punches Workout – Performance FOR TIME* (Time)…
SCFit – Sun, Mar 10 Warm-Up Warm-Up 1 ROUND 200m Run :30 Plank 10 Deadbugs 1:00 Bike Into… 1 ROUND 200m Run 10 DB Bent Over Row :30 Hollow Hold 1:00 Bike Into… 1 ROUND 200m Run 10 See-Saw Rows 10 Tuck-Up 1:00 Bike Workout – All EMOM x 30 MINUTES (Calories) MIN 1 –…
SCFit – Sat, Mar 9 Warm-Up Warm-Up 1 ROUND 10 Good Morning 10 Prone Swimmers 10 Scap Pull-Ups 5 Yoga Push-Ups Into… 1 ROUND 8 KB Deadlifts 4/4 Single Arm Ring Row 8 Kips Swings 8 Alt. Pike Shoulder Taps Into… 1 ROUND 8 American KB Swings 8 Ring Rows 8 “Big” Kip Swings :20…
SCFit – Fri, Mar 8 Warm-Up Warm-Up AMRAP x 6 MINUTES 150m Row 8 BB RDL* 30 Single Unders** *At 3:00, complete 8 BB Deadlifts. ** At 3:00 option to complete 20-25 Double Unders. Workout – Performance CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in…
SCFit – Thu, Mar 7 Warm-Up Warm-Up 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Alt. Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP x 22 MINUTES…
SCFit – Wed, Mar 6 Warm-Up Warm-Up AMRAP x 5 MINUTES 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 10/10 Single Leg Single Unders 5/5 Leg Swings 5 Deadlifts 5 High Pulls Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy…
SCFit – Tue, Mar 5 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front leg, stretching the hamstring. Into… 2 ROUNDS 10 Alt. Step-Overs 5 PVC Pass Thrus + 5 Scarecrow Snatch (high…
SCFit – Mon, Mar 4 Warm-Up Warm-Up 400m Run Into… 1 ROUND 10/10 Leg Swings 5 Bootstrappers 10/10 Staggered Stance Good Morning 20 Shoulder Taps 10 Scap Push-Ups 10 Glute Bridges 10 Slow Deadbugs Into… AMRAP x 6 MINUTES :30 Row 8 KB Deadlifts 4 Narrow Stance Push-Ups 10 Hollow Rocks Skill – All ON…
SCFit – Sun, Mar 3 Warm-Up Warm-Up EVERY 2:00 for 4 SETS :30 Max Big Jump Single Unders 5/5 Single Arm Banded Dante Row 10 Banded Face Pulls 10 Straight Leg Sit-Up * Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts) Extended Warm-Up – All EVERY 3:00 x 3…
SCFit – Sat, Mar 2 Warm-Up Warm-Up AMRAP x 6 MIN 8/6 Cal Bike* 6 Push-Up to Pike 8 Wall Ball Good Morning 6 WB Thrusters** *Increase pace each round **Have a little fun with these and give the WB a light toss in the air Workout – Performance FOR TIME* (Time) 120 Wall Balls…