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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…

SCFit – Wed, Feb 15 Warm-up EMOM x 8 MINUTES* (:40 ON / :20 OFF)MIN 1 – Inch Worm + Push-Up → Push-Up to PikeMIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med BallThrustersMIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-UpsMIN 4 – Plank…

SCFit – Tue, Feb 14 Warm-up 1-2 ROUNDS (2:00 CAP)6 Good Mornings6 Push-Up to Pike6 Alt. Samson LungesInto…AMRAP x 5 MINUTES4/4 Lateral Step-Ups*4 Snatch Deadlifts4 Hang High Pulls4 Strict Press*Switch to Box Jumps / Alt. Step-Ups at halfway Weightlifting Power Snatch (ON AN 18:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Snatch Week 7…