SCFit WOD, March 26, 2021
5 Front Squats
5 TTB
5 Thrusters
Into…
1 SET FOR QUALITY…
5 Front Squats
5 C2B or BMU
5 Thrusters
Into…
DEMO OF COMPLEX (w/ light or moderate weight)
1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk
If you have additional time pre-workout and not training in a class…
4:00 of Cardio Choice
Min 1/2 – Light
Min 3/4 – Moderate
into…
Body/Barbell Warm-Up…
2-3 SETS
10 Alt. Groiners
5 Stiff-Legged DL
10 Alt. Elbow Punches
5 Tempo Front Squats
10 Atl. Deadbugs
5 Glute Bridge-Ups w/ :03 pause at top or Broad Jumps (for a more dynamic movement)
*From here, build up to moderate-heavy load of the Complex then work the barbell back down to the weight you want on the Thruster.
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min