SCFit – Mon, Feb 27 Warm-up AMRAP X 5 MINUTES 2-4-6-and so on.. Step-Ups (Athlete Choice) Burpees or Up-Downs Ring Rows Into… 1 ROUND 8 Box Jumps w/ Step-Down 8 Scap Pull-Ups 8 Kip Swings 8 Clean Deadlifts Weightlifting Metcon (Weight) EMOM X 8 MINUTESMIN 1 -1-2 Power Cleans*MIN 2 -1-2 Bar Muscle-Ups*Start moderate and…
SCFit – Sat, Feb 25 Warm-up 2 ROUNDS100m Run10 Up-Downs + Scap Push-ups10 Sumo Stance Good MorningsInto…1-2 ROUNDS (TIME PERMITTING)100m Run8 Barbell or KB RDLS8 Barbell or KB Upright Rows8 Burpees Metcon Metcon (Time) FOR TIME1200m Run50 Up-Downs25 Sumo Deadlift High Pull (95/65)800m Run40 Up-Down Over Bar25 Sumo Deadlift High Pull400m Run30 Burpees Over Bar25…
SCFit – Fri, Feb 24 Warm-up AMRAP X 5 MINUTES 3 Burpees or Burpee Pull-Ups 4 Lengths of the Shuttle Run (25′)* 5 Air Squats or Empty Barbell Thrusters OR PARTNER WARM-UP – IN TEAMS OF 2.. AMRAP x 5 MINUTES P1 – Completes 3 Burpees or Burpee Pull-Ups into 4 Lengths of the Shuttle…
SCFit – Thu, Feb 23 Warm-up EMOM x 12 MINUTESMIN 1 – :30 Cardio Choice* + :20 Wall SitMIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank HoldMIN 3 – 10 Air Squats + Dead Hang on rigMIN 4 – 5 DBL DB Arnold Press + :20 Hollow/Tuck Hold*Switch Cardio every…
SCFit – Wed, Feb 22 Warm-up 1 ROUND10 Alt. Step-Ups8/8 Single Arm DB Sumo Deadlifts6 Push-Up to Pike8 Tuck-UpsInto…1 ROUND10 Box Jumps8/8 Single Arm DB Russian Swings6 Up Downs4/4 S.A. Ring RowsInto…1 ROUND10 Box Jump Overs10 Alt. DB Snatches10 Alt. DB Burpees10 Strict Knee RaisesSKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice Rope Climbs**Specifically focus on the…
SCFit – Tue, Feb 21 Warm-up TABATA BIKE – 8 ROUNDS (:20 on / :10 off)Increasing Bike EffortInto…AMRAP 4 MINUTES4 Up-Downs4 Squat Jumps4 Barbell Deadlifts4 Barbell Hang High Pulls Weightlifting Metcon (Weight) EVERY 1:30 x 5 SETS*2 Hang Power Clean +1 Hang Squat Clean*Start Light-Moderate and endModerate-Heavy.(Score is Weight) Metcon Metcon (Time) 4 SETS EACH…
SCFit – Mon, Feb 20 Warm-up 2 ROUNDS :30 Single Unders 12 Alt. Piked Shoulder Taps 10 Small Shoulder Rotations Forward (Change Plates Optional)* 10 Small Shoulder Rotations Backwards (Change Plates Optional)* 5/5 Neck Rolls (L/R) 10 Alt. Arm Swings** *RND 2 – complete bigger shoulder rotations **Start with arms across and swing them across…
SCFit – Sat, Feb 18 Warm-up EMOM x 9 MINUTESMIN 1 – 100m RunMIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)MIN 3 – 8/8 Single Leg RDLs → 10 DL**Start performing DL on the second round and both RDLs and DLsshould be performed with an empty bar.**Performance athletes start…
SCFit – Fri, Feb 17 Warm-up 2 SETS 10 Cal Row 10 Kang Squats Then lnto.. 2 SETS* 10 Barbell DL 10 Barbell Hang Power Clean 10 Alt. Elbow Punches 10 Power Cleans *Add light weight in set 2 and reduce reps to 5 each Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54)…
SCFit – Thu, Feb 16 Warm-up 2 ROUNDS1:00 Row5 Up-Downs w/4 Alt. Shoulder Taps*10 KB Goblet SLOW Alt. Marches**10 Straight Leg Sit-UpsInto…2 ROUNDS1:00 Row10 Glute Bridge-Ups10/10 KB Side Bends10 Butterfly Sit-Ups*1 Rep = Hands to the ground, jump/step back into Tall Plank Position,perform 4 Alt. Shoulder Taps.**Slowly pull one knee up towards the chest then…