SCFit – Sun, Feb 15 Workout Option 1 Warm Up Movement Prep/Activation:2 Rounds1:00 Machine10 Walking Lunge Steps10 Banded Clam Shells6 Alternating Dumbbell Hang Clean and Jerk (light) Workout Prep:2 sets5 Wall Balls4 Alternating DB Clean & Jerks (light, build in weight)-rest :45- Banana Split (Time) FREEDOM (RX):50 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and…
SCFit – Sat, Feb 14 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP30-second Bike30-second Row10 Air Squats5 Push Ups1 Zombie Rope Climb or 5 Ring Rows20-second Plank (elbows)-into-Teaching Focus Workout Prep:1 Round100m Row5/4 Cal Bike1 Rope Climb (or 3 Strict Pull Ups)5 Push Ups5 Synchro Air Squats Workout The Cherry on my Sundae (Time) FREEDOM (RX):Teams…
SCFit – Fri, Feb 13 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP10 Glute Bridges3 Inchworm to Double Push Up4 Deadlifts (empty bar)20 Single Unders4 PVC Muscle Snatch4 PVC Overhead Squats-into-Teaching Focus (Deadlift) Workout Prep:3 sets1 Wall Walk10 Double Unders3 Snatches (Build in weight, not above 3rd weight)Rest :45 Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every…
SCFit – Thu, Feb 12 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP100m Easy Run5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)5 Hand Release Push Ups5 Single Arm Dumbbell Bench Press (each) Workout Prep:2 sets100m Run (build in pace)5 Bench Press (build in weight)Rest :45 Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00…
SCFit – Wed, Feb 11 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Row4 lunge Matrix5 Tempo Dumbbell Front Squats (light)10 Deadbugs5 Wall Balls-into-Teaching Focus Workout Prep:2 sets5 Wall Balls5/4 Calorie RowRest :45 Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Back SquatEvery 2:00 × 4 sets3 Back Squats @65% Workout Ball Out (Time) FREEDOM (RX):27-21-15-9Wall Balls…
SCFit – Tue, Feb 10 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP10 Abmat Sit Ups5 Scap Pull Ups3 Jumping Pull Ups5 Single Arm Ring Rows (each)3 Up Downs to Bar– then:Teaching/Set Up for Gymnastics Workout Prep:1 Round:4 GHD Sit-Ups (or V-Ups)4 Chest to Bar4 Burpee to Bar Gymnastics Gymnastics Open Prep (Chest to Bar / Bar Muscle…
SCFit – Mon, Feb 9 Warm-up Warm-up Movement Prep/Activation:2 Rounds:30-second Easy Bike8 Cossack Squats3 Clean Deadlifts 3 Hang Muscle Cleans (With PVC / empty bar)3 Front Squats (With PVC / empty bar)3 Push Press (With PVC / empty bar)3 Up Downs (With PVC / empty bar)-into-Teaching Focus Workout Prep:1 Round5/4 Cal Bike2 Clean & Jerks…
SCFit – Sun, Feb 8 Workout Option 1 Home of the 49ers (Time) FREEDOM (RX):3 rounds75 Double Unders25 GHDs (Or V-Ups) INDEPENDENCE3 rounds60 Double Unders20 GHDs + 6in Riser (Or V-Ups) LIBERTY 3 rounds75 Single Unders25 Sit Ups Workout Option 2 Recovery Workout (Checkmark) 45 Minutes at Zone 2 Pace2,000m Row100m Sled Drag (moderate load,…
SCFit – Sat, Feb 7 Warm-up Warm Up Movement Prep/Activation: 2:00 Machine-into-8:00 AMRAP100m Jog4 Inchworms25ft Lizard Crawl8 Box Step Ups Workout Prep:2 sets (Synchro Practice)2 Synchro Wall Walks6 Synchro Step-Ups (light)Rest :45 Workout Foam Fingers and Face Paint (Time) FREEDOM (RX): Teams of 2400m Run (together) (Or 1600m Bike Erg (Split))15 Synchro Wall Walks (Or…
SCFit – Fri, Feb 6 Warm-up Warm Up Movement Prep/Activation:Banded 7’s-into-9:00 AMRAP30-second Row5 Scap Pull Ups5 Single Arm Ring Rows (each)5 Toe Assist Ring Muscle Ups5 Wall Balls Workout Prep:1 Round5 Wall Balls5/4 Calorie Row1 Muscle Up Workout Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120…