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SCFit WOD, June 2, 2023

SCFit – Fri, Jun 2

Warm-up

1 ROUND
100m Run
5/5 Plate Rounds the Worlds
10 Up-Downs
Into….
1 ROUND
100m Run
10 Burpees
:30 Barbell OH Hold
Into…
1 ROUND
100m Run
10 Burpees to Target
10 Barbell Strict Press

Weightlifting
Push Press (5-5-5
Push Press
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)

Metcon
Metcon (Time)

3 ROUNDS FOR TIME
400m Run
24 Burpees to Target*
12 Shoulder to Overhead (155/105)
*Target is 6″” above standing reach
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Cool Down Walk
5/5 Moose Antlers
5 As / Ts / Ys*
*1 Rep = A + T + Y. Use LIGHT weight.
(No Measure)

SCFit WOD, June 1, 2023

SCFit – Thu, Jun 1

Warm-up

2 ROUNDS
5 Cat Cows
10 KB Deadlift
10 Scap Pull-Ups
10 Alt. V-Ups
Into…
1 ROUND
5/5 Moose Antlers
10 Russian KB Swings
10 Kip Swings
10 Tuck Ups or V-Ups

Weightlifting
Deadlift (5-5-5
Deadlift
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler)

Metcon
Metcon (Time)

4 SETS*
15 Russian KB Swing (53/35)
10 Toes to Bar
10 TNG Deadlifts (255/175)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of
each movement.
**Must double overhand grip the
barbell.
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)

SCFit WOD, May 31, 2023

SCFit – Wed, May 31

Metcon

AMRAP x 6 MINUTES
10 Jumping Jacks
5/5 Slam Ball Around the Worlds
5/5 Slam Ball Single Leg RDLs
10 Slam Ball Ground to Overhead
Into…
2 ROUNDS
:20/:20 Single Arm Slam Ball Overhead Hold
10 Calf Raises
20 Alt. Skater Jumps
:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)

Skill

ON AN 8:00 RUNNING CLOCK…
Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders
(No Measure)

Metcon
Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Tall Box
Crawl-Overs (30/24) + 12 Slam Balls
(30/20) + 36 Doubles Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if
higher boxes are available athlete can
complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*
*Can be done from a Plank or Table Top Position. Option to add a band for
distraction.
(No Measure)

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2x/week $75 ask about family discount

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$75

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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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