SCFit WOD, November 11, 2021
[WOD111121]
Warm-up
Warm-up
100m Jog
Into…
2 SETS*
6 Box Step-Ups (workout height)**
Into…
2 SETS*
6 Box Step-Ups (workout height)**
*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.
**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.
Metcon
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.