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SCFit – Fri, Jan 9 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP10 Banded Pull Aparts5 Dynamic Squat Stretch3 Front Squats with empty bar3 Push Press with empty bar3 Thrusters with empty bar6 Ring Rows or 3–5 Pull Ups Workout Prep:2 Sets3 Thrusters (build in weight)3 Chest to Bar Pull Ups-rest :60- Workout CrossFit Games Open…

SCFit – Thu, Jan 8 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine8 Glute Bridges10 Cossack Squats4 Empty Bar Deadlifts (build across sets, don’t go above 50%)4 Dumbbell Bench Press4 Low Box Step-Overs Workout Prep:2 Sets4 Dumbbell Deadlifts4 Dumbbell Bench Press4 Box Jump Overs-rest :45- Strength/Accessory Deadlift (Weight) Build up to a 1RM Deadlift Example Sets…

SCFit – Wed, Jan 7 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP10 Banded Pass Throughs4 Empty Bar Snatch Grip Deadlifts4 Empty Bar Hang Muscle Snatches4 Empty Bar Power Snatches (light)1 Wall Walk20 Single Unders Workout Prep:2 Sets1 Wall Walk10 Double Unders-rest :45- Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) Every 1:00 (8:00)3 Power Snatches (singles)…

SCFit – Tue, Jan 6 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP1:00 Easy Row4 Up Downs + Step Over Rower8 PVC Pass Throughs4 Empty Bar Strict Press (build across sets, don’t go above 50%)10 Air Squats Workout Prep:2 Sets10-second Row (hard)-rest 30 seconds-4 Burpee Over Rower-rest 30 seconds- Strength/Accessory Shoulder Press (Weight) Build up to a 1RM…

SCFit – Mon, Jan 5 Warm-up Warm-up Movement Prep/Activation:10:00 AMRAP1:00 Bike5 Dynamic Squat Stretch25ft Lizard Crawl3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)10 Deadbugs Workout Prep:1 Set5/4 Calorie Bike5 Wall Balls5 GHDs Strength/Accessory Back Squat (Weight) Build up to a 1RM Back Squat Workout Son of God (Time) FREEDOM…

SCFit – Sun, Jan 4 Suggested Warm-Up Warm-Up 1 ROUND 1:30 Cardio Choice #1 :45 Plank Hold 10/10 DB Side Bends 20 Alt. DB Curls 10 Sit-Ups into … 1 ROUND 1:30 Cardio Choice #2 20 Alt. DB Slides 10/10 DB Concentration Curls 10/10 SA DB Upright Row :30/:30 DB Suitcase Hold :30 Hollow/Tuck Hold…

SCFit – Sat, Jan 3 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike 4 Air Squats 4 Push-Ups 4 Up-Downs Step-Over Into… AMRAP x 5 MINUTES 8/6 Cal Bike 4 Wall Ball Shots 4 Push-Ups 4 Burpee Box Jump Overs Strength – All Bench Press (10-8-6-4-2*) *Start Moderate and end Heavy. (Score is…

SCFit – Fri, Jan 2 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Leg Swings 8/8 Single Arm DB Bent Over Row 10 Scap Pull-Ups Into… 1-2 ROUNDS 100m Run 5 Up Dog to Down Dogs 8/8 Single Leg Leg Lifts 10 Tuck-Ups or V-Ups 10 Kip Swings Workout – Performance 5 SETS (Time) 400m…

SCFit – Thu, Jan 1 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Mountain Climbers 10 Good Mornings 10 Shoulder Taps 10 Alt. Lunges Into… 2 ROUNDS 10 Deadlifts 8 Upright Rows 6 Piked Shoulder Taps 6 Burpees Workout of the Week – Performance PUSH N PULL (PERFORMANCE) (AMRAP – Rounds and Reps) AMRAP x 26 MINUTES…

SCFit – Wed, Dec 31 Suggested Warm-Up Warm-Up 2:00 Row Into… 2 ROUNDS 50 Single Unders* 6 Front Squats 6 Strict Press 10 Scap Pull Ups 10 Ring Rows** Into… 2:00 Row *Round 2 move to 30 Double Unders **Round 2 move to 5 Strict Pull Ups Workout of the Week – Performance COUNTDOWN TO…