SCFit WOD, December 28, 2022
SCFit – Wed, Dec 28
Warm-up
Weightlifting
Deadlift (Weight)
STRENGTH
5-5-5-5*
Deadlift
*Start Light-Mod and build to Mod-Heavy
(Score is Weight)
Metcon
Metcon (Time)
ON A 3:00 RUNNING CLOCK..
400m Run
-Rest w/ Time Remaining
Then Into…
ON A 5:00 RUNNING CLOCK..
600m Run
15 Deadlifts (225/155)|(155/105)
Rest w/ Time Remaining-
Then Into…
ON A 7:00 RUNNING CLOCK..*.
800m Run
20 Deadlifts
40 Sit-Ups
*For every rep not completed in the final 7:00 add :01 onto your
total time. Score is the combined time that it takes you to complete
each task.
(Score is Total Time)
1 ROUND
20 Butt Kickers
20 High Knees
20 Calf Raises
20 Tib Raises
-Quick Transition-
AMRAP x 4 MINUTES
8 Sumo Good Mornings w/ Empty BB
8 Weighted Glute Bridge Ups
:30 Plank or Hollow Hold
INTO..
*400m Test Run
*The goal is to have the athletes nice and warmed up at this point
If the athletes take longer than 2:30 to complete, see Adjustments
section for running distance adjustments