SCFit WOD, November 15, 2021
[WOD111521]
Warm-up
Warm-up
With an empty barbell…
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:10 OH Active Barbell Hold
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:10 OH Active Barbell Hold
*After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session.
Weightlifting
Metcon (Weight)
4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
*Options for Movement 2…
5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
*Option to go heavier.
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Upper Back
(No Measure)