SCFit WOD, April 28, 2023
SCFit – Fri, Apr 28
Warm-up
Weightlifting
Shoulder Press (Weight)
3×5
Strict Press (1111)
*Keep weight Light across all sets. This is a Deload Week.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 5 Tempo
Metcon
Metcon (Time)
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 Box Jumps (20)
10 Push Press (95/65)
Immediately Into…
400m Run
(Score is Time)
COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
-Rest as Needed b/t Sets-
(No Measure)
0:00-3:00 RUNNING DRILLS
Running Drill Options:
Walking Knees to Chest
Calf Walk
Bear Crawl
Walking Spiderman Lunges
Into..
AMRAP x 3 MINUTES
8 Alt. Box Step-Ups
4/4 DB Around the World
4/4 Moose Antlers
Into..
AMRAP x 3 MINUTES
100m Run
5 Barbell Strict Press
5 Box Jumps