SCFit – Wed, Jan 14 Warm-up Warm Up Movement Prep/Activation:2 Rounds30-second Machine10 Russian Kettlebell Swings (light)10 Sit Ups 6 Box Step Ups3 empty bar Muscle Cleans + 3 Shoulder Press3 empty bar Hang Power Cleans and Push Press-into-3:00Build up to weight in sets of 3 (singles). Focus on good positioning and proper resets after each…
SCFit – Tue, Jan 13 Warm-up Warm-up Movement Prep/Activation:Banded 7s-into-Every 1:00 (5:00)10-second Air Bike10 Single Unders5 light Single Arm Dumbbell Push Press (each) Workout Prep:1 Set5/4 Cal Bike10 Double Unders5 Dumbbell Push Press Workout Home Improvement (4 Rounds for reps) FREEDOM (RX):4 sets:25/20 Calorie Air Bike75 Double Unders15 Dumbbell Push Press (50s/35s)-rest 2:00 between sets-(Scored…
SCFit – Mon, Jan 12 Warm-up Warm-up Movement Prep/Activation:10:00 AMRAP30-second Machine10 Beat Swings5 Hanging Knee Raises5 empty bar Deadlifts (build in weight, stay under 50%)4 PVC Front Squats3 PVC Overhead Squats4 Up Downs Workout Prep:3 Sets:Set 1:3 Toes to Bar3 Back Squats 2 Burpees-Rest :45-Set 2:2 Toes to Bar2 Front Squats 2 Burpee to Bar-Rest…
SCFit – Sun, Jan 11 Workout Option 1 Lord of Lords (Time) FREEDOM (RX):5 Rounds20/16 Calorie Ski (or Row)10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)(Score is time)(KG conv: 22.5/15) INDEPENDENCE5 Rounds16/13 Calorie Ski (or Row)15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)(KG conv: 15/10) LIBERTY 5 Rounds12/10 Calorie Ski (or…
SCFit – Sat, Jan 10 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP1:00 Easy Bike10 Leg Swings8 Hip Extensions or Supermans4 V-Ups100m Jog (or 4x50ft Shuttle Run) Workout Prep:1 Set4 V-Ups4 Shuttle Runs15-second Bike Build-Up Workout Emmanuel (Time) FREEDOM (RX): Teams of 26 Rounds (each)Partner 1:Max Calorie Air BikePartner 2:15 V-Ups200m Run (or 8x50ft Shuttle Run)-switch…
SCFit – Fri, Jan 9 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP10 Banded Pull Aparts5 Dynamic Squat Stretch3 Front Squats with empty bar3 Push Press with empty bar3 Thrusters with empty bar6 Ring Rows or 3–5 Pull Ups Workout Prep:2 Sets3 Thrusters (build in weight)3 Chest to Bar Pull Ups-rest :60- Workout CrossFit Games Open…
SCFit – Thu, Jan 8 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine8 Glute Bridges10 Cossack Squats4 Empty Bar Deadlifts (build across sets, don’t go above 50%)4 Dumbbell Bench Press4 Low Box Step-Overs Workout Prep:2 Sets4 Dumbbell Deadlifts4 Dumbbell Bench Press4 Box Jump Overs-rest :45- Strength/Accessory Deadlift (Weight) Build up to a 1RM Deadlift Example Sets…
SCFit – Wed, Jan 7 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP10 Banded Pass Throughs4 Empty Bar Snatch Grip Deadlifts4 Empty Bar Hang Muscle Snatches4 Empty Bar Power Snatches (light)1 Wall Walk20 Single Unders Workout Prep:2 Sets1 Wall Walk10 Double Unders-rest :45- Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) Every 1:00 (8:00)3 Power Snatches (singles)…
SCFit – Tue, Jan 6 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP1:00 Easy Row4 Up Downs + Step Over Rower8 PVC Pass Throughs4 Empty Bar Strict Press (build across sets, don’t go above 50%)10 Air Squats Workout Prep:2 Sets10-second Row (hard)-rest 30 seconds-4 Burpee Over Rower-rest 30 seconds- Strength/Accessory Shoulder Press (Weight) Build up to a 1RM…
SCFit – Mon, Jan 5 Warm-up Warm-up Movement Prep/Activation:10:00 AMRAP1:00 Bike5 Dynamic Squat Stretch25ft Lizard Crawl3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)10 Deadbugs Workout Prep:1 Set5/4 Calorie Bike5 Wall Balls5 GHDs Strength/Accessory Back Squat (Weight) Build up to a 1RM Back Squat Workout Son of God (Time) FREEDOM…