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SCFit WOD, May 17, 2024

May 17, 2024

SCFit – Fri, May 17

Warm-Up
Warm-Up

1 ROUND

200m Run

8 Lunge-lunge Squats

10 Scap Push-Ups

12 Cossack Squats

Into…

1 ROUND

200m Run

8 Air Squats

10 Push-Ups

12 Elbow Punches

Into…

1 ROUND

200m Run

8 Squat Jumps

10 Narrow Push-Ups

6 Clean Deadlifts + 6 Hang Muscle Cleans

Strength – All
EMOM x 8 MINUTES* (Weight)

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

Hero Workout – Performance
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

KG BB: (60/42.5)

Hero Workout – Fitness
“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Optional Murph Prep – All
WEEK 3/ DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)

SCFit WOD, May 16, 2024

May 16, 2024

SCFit – Thu, May 16

Warm-Up
Warm-Up

LINE DRILLS (25ft Each)

Knees to Chest

Heels to Butt

Toe Touch

Figure 4

Lateral Over and Under (Down + Back)

Walking Lunge + Twist

High Knees

Butt Kickers

Single Leg High Knee (Leg 1)

Single Leg High Knee (Leg 2)

Straight Legs Bounds

Side Shuffle (Down + Back)

Carioca (Down + Back)

Into…

3 ROUNDS

100m Run

10 Gymnastics Core Prep*

10 Banded Pull-Aparts

5 Tempo Ring Rows (30X1)

5 Scap Pull-Ups + 5 Kip Swings

*Hollow Rocks → Arch Rocks → Alligator Rolls

Skill – All
5 SETS

2 Kip Swing

+

2 Kip Swing + Knees-Up

+

1 Pull-Up or Pull-Up Attempt

-Rest as Needed b/t Sets-

(No Measure)

Workout – Performance
FOR TIME (Time)

40 Pull-Ups*

800m Run

40 Pull-Ups*

*Chest to Bar Pull-Ups Optional

(Score is Time)

Workout – Fitness
FOR TIME (Time)

40 Ring Rows

600m Run

40 Ring Rows

(Score is Time)

Finisher – All
4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. DB Slides

MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

SCFit WOD, May 15, 2024

May 15, 2024

SCFit – Wed, May 15

Warm-Up
Warm-Up

MOBILITY ROUND

5 Inch Worm to Down Dog

6 Alt Groiner with a twist

5/5 Cat Cow

5/5 Book Openers *

*Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body

Into…

2 ROUND

1:00 Bike

10 Plate Deadlift

10 Plate Overhead Press

6/6 Split Squat

6 Step-Ups

Into…

1 ROUND

1:00 Bike

10 Plate Ground to Overhead

6 Box Jumps

Workout – All
6 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

Cool Down – All
EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

(No Measure)

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—— Meet Our Team

Coach
CFL1 Trainer

Andrew Maragh

Coach
CFL1 Trainer

Jason

Coach
CFL1 Trainer

Whitney Shurte

Coach
CFL1 Trainer

Jess Thompson

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