SCFit – Fri, Feb 17 Warm-up 2 SETS 10 Cal Row 10 Kang Squats Then lnto.. 2 SETS* 10 Barbell DL 10 Barbell Hang Power Clean 10 Alt. Elbow Punches 10 Power Cleans *Add light weight in set 2 and reduce reps to 5 each Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54)…
SCFit – Thu, Feb 16 Warm-up 2 ROUNDS1:00 Row5 Up-Downs w/4 Alt. Shoulder Taps*10 KB Goblet SLOW Alt. Marches**10 Straight Leg Sit-UpsInto…2 ROUNDS1:00 Row10 Glute Bridge-Ups10/10 KB Side Bends10 Butterfly Sit-Ups*1 Rep = Hands to the ground, jump/step back into Tall Plank Position,perform 4 Alt. Shoulder Taps.**Slowly pull one knee up towards the chest then…
SCFit – Wed, Feb 15 Warm-up EMOM x 8 MINUTES* (:40 ON / :20 OFF)MIN 1 – Inch Worm + Push-Up → Push-Up to PikeMIN 2 – :20s Med Ball Squats + :20s Med Ball Push Press → Med BallThrustersMIN 3 – Ring Rows → :20s Dead Hang + :20s Scap Pull-UpsMIN 4 – Plank…
SCFit – Tue, Feb 14 Warm-up 1-2 ROUNDS (2:00 CAP)6 Good Mornings6 Push-Up to Pike6 Alt. Samson LungesInto…AMRAP x 5 MINUTES4/4 Lateral Step-Ups*4 Snatch Deadlifts4 Hang High Pulls4 Strict Press*Switch to Box Jumps / Alt. Step-Ups at halfway Weightlifting Power Snatch (ON AN 18:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Snatch Week 7…
SCFit – Mon, Feb 13 Warm-up EMOM x 4 MINUTE BIKEMIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 EZ Pace (45-50 RPM)MIN 3 – :45 Mod Pace (50-60 RPM)MIN 4 – :45 Workout Pace (55-65+ RPM)Into…2-3 ROUNDS30 Crossbody Mountain Climbers10 Alt. DB Around the World8 Up-Downs*6/6 Single Arm DB Floor…
SCFit – Sun, Feb 12
SCFit – Sat, Feb 11 Warm-up AMRAP x 8 MINUTES8 Alt. Groiners8 Air Squats → Jumping Air Squats*8 Step-Overs → BJO*8 Hang High Pulls → Hang Muscle Cleans**At the 4:00 mark, switch to secondary movements. Weightlifting Front Squat (Weight) ON AN 15:00 RUNNING CLOCK…Build to a Moderate-Heavy Set of 3 Front Squats**Start Moderate and build…
SCFit – Fri, Feb 10 Warm-up EMOM x 6 MINUTES (or 2 Rounds)MIN 1 – :30 Row + 5 Good MorningsMIN 2 – :30 Row + 10 Alt. Pike Shoulder TapsMIN 3 – :30 Row + 5/5 DB Seated Strict Press**Switch to SA Push Press in 2nd RoundInto…1-2 ROUNDS (time permitting)5 PVC Pass Thrus or…
SCFit – Thu, Feb 9 Warm-up 2:00 BikeMIN 1 – EZ into ModMIN 2 – Workout PaceThen Into…2 SETS10 Single DB Press (Hold DB Across Chest)5/5 DB Overhead Step-Back Lunge*10 DB Glute Bridge-Ups5/5 Single Leg V-Ups*Hold DB on opposite side as leg stepping back. Metcon Metcon (AMRAP – Rounds and Reps) ON A 22:00 RUNNING…
SCFit – Wed, Feb 8 Warm-up 1 ROUND10 BW Good Mornings5 Inch Worms + Push-Up10 Alt. Bird Dogs5 Cat CowsInto…1 ROUND10 Barbell Jefferson Curls10 Up Downs10 Alt. Dead Bugs10 Alt. GroinersInto…1 ROUND8 Barbell Good Mornings8 Up Downs Over Bar8 Hollow Rocks4/4 Knee Hugs Weightlifting Deadlift (4-4-4-4) 4-4-4-4*Deadlift*Start Heavy and build to Heavy+. Should be heavier…