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SCFit WOD, February 6, 2023

SCFit – Mon, Feb 6

Warm-up

ON A 5:00 RUNNING CLOCK…
100m Jog
25’ High Kicks
25’ Walking Samson Stretches
25’ Bear Crawls
25’ Bunny Hops
25’ High Knees
25’ Butt Kickers
25’ Up-Down Broad Jumps
100m Jog
*Take a short break then transition to…
FOR TIME (RPE 8)*
400m Run
*This is meant to act as a time trial for the interval workout. You should
be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit
that range consider adjusting the distance of the run down!

Weightlifting
Power Clean (1-1-1-1-1)

ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean
Week 6 of 7 (Oly Cycle)
(Score is Weight)

Metcon
Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time
Remaining…
-Rest 1:00 b/t Sets-
*SET 1 – (135/95)
SET 2 – (155/105)
SET 3 – (185/135)
SET 4 – (205/145)
(Score is Total Reps of Cleans)

*SET 1 – (95/65)
SET 2 – (115/75)
SET 3 – (135/95)
SET 4 – (155/105)

SCFit WOD, February 4, 2023

SCFit – Sat, Feb 4

Warm-up

AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats OR WB to a Target
4 Sumo Deadlifts Barbell OR KB*
6 Box Jumps Step Down
4 Burpees OR Strict Presses*
6/4 Cal Row

Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT OPTON
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
20 Wall Balls (Athlete Choice)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row
*Partners will complete every other
movement in order. Ex: P1 does 20 Wall Balls,
P2 does 20 Sumo Deadlift High Pulls, P1 does
20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)

SCFit WOD, February 3, 2023

SCFit – Fri, Feb 3

Warm-up

2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings
Into…
2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 ATK Muscle Snatch**
5 ATK Power Snatch**
*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.

Weightlifting
Metcon (Weight)

EMOM x 10 MINUTES
2 Power Snatch*
*Start Moderate and build every other set to Moderate-Heavy. Reps
must be Touch and Go.
Week 5 of 7 (Oly Cycle)
(Score is Weight)

Metcon
Metcon (Time)

5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (115/75)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches
(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
6:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound
(No Measure)

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CFL1 Trainer

Andrew Maragh

Coach
CFL1 Trainer

Jason

Coach
CFL1 Trainer

Whitney Shurte

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CFL1 Trainer

Jess Thompson

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