SCFit – Thu, Feb 5 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30 Single Unders10 Banded Pass Throughs5 Dynamic Squat Stretches3 Snatch Deadlifts (PVC – empty bar)3 High Hang Muscle Snatch (PVC – empty bar)3 Overhead Squats (PVC – empty bar)10 Sit-Ups-into-3:00 Build Up to working weight (focus on smooth touch and go reps)2 Touch and Go…
SCFit – Wed, Feb 4 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine5 Hanging Knee Raises5 Dynamic Squat Stretches10 Glute Bridges10 Deadbugs4 Deadlifts (empty bar- build in weight, stay under 50%) Workout Prep:3 sets3 Deadlifts (build in weight)3 Push Ups3 Toes to BarRest :30 Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets2…
SCFit – Tue, Feb 3 Warm-up Warm-up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP30-second Easy Bike6 Box Step Ups4 Box Jumps4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 Rounds5/4 Calorie Row@ intended pace4 Box Jump Overs Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 × 5 sets2 Shoulder Press @75%…
SCFit – Mon, Feb 2 Warm-up Warm-up Movement Prep/Activation:Hip Halo Warm Up -into-6:00 AMRAP30-second Bike4 Lunge Matrix3 Tempo Back Squats (empty bar, build up to 50%)10 Sit Ups Workout Prep:1 Round5/4 Cal Bike10ft DB Front Rack LungeRest :45 Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets2 Back Squats @80–82% Workout…
SCFit – Sun, Feb 1 Workout Option 1 Ladder Crew (Time) FREEDOM (RX):3 rounds25/20 Calorie Air Bike (or 1000/850m Bike Erg)10 Strict Weighted Chin Ups (35/25)(KG conv: SWCU 15/10)(Scored by Time) INDEPENDENCE3 rounds25/20 Calorie Air Bike (or 1000/850m Bike Erg)10 Strict Weighted Chin Ups (25/15)(KG conv: SWCU 10/7) LIBERTY 3 rounds15/12 Calorie Air Bike (or…
SCFit – Sat, Jan 31 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-8:00 AMRAP30-second Row10 Box Step Ups5 Worlds Greatest Stretch (each)5 Wall Balls5 Single Arm Dumbbell Thrusters (each/light) Workout Prep:2 Sets5 Wall Balls5/4 Calorie Row4 Box Jumps4 Dumbbell ThrustersRest :45 Workout First on Scene (Time) FREEDOM (RX): Teams of 2250 Wall Balls (20/14)200/150 Calorie…
SCFit – Fri, Jan 30 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-8:00 AMRAP20 Single Unders4 Inchworms10 Roll and Reach10 Deadbugs3 Snatch Deadlifts (empty bar)3 High Hang Muscle Snatch (empty bar)3 Power Snatch (empty bar) Workout Prep:2 Sets10 Double Unders4 Power Snatch (moderate)Rest :45 Workout CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of:…
SCFit – Thu, Jan 29 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP30-second Easy Bike10 Hanging Knee Raises30-second Moderate Bike4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 sets5/4 Calorie Bike @ intended workout paceRest :30 Strength/Accessory Shoulder Press (Weight) Every 2:00 × 4 sets3 Shoulder Press @ 70% Workout Devil…
SCFit – Wed, Jan 28 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine4 Lunge Matrix3 Tempo Back Squats (empty bar, build up to 50%)5 Ring Rows5 Hand Release Push Ups5 Sit Ups Workout Prep:1 Set10ft Dumbbell Overhead Walking Lunge5 Ring Rows5 Push Ups5 Sit Ups Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 ×…
SCFit – Tue, Jan 27 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second Easy Row8 Cossack Squats3 Clean Deadlifts (empty bar)3 Hang Muscle Cleans3 Front Squats3 Push Press3 Up Downs-into-3:00Build up on Clean and Jerks Workout Prep:2 sets:100m Row2 Clean & Jerks (moderate)2 Bar Facing Burpees Workout Soldiers and Sailors (Checkmark) FREEDOM (RX):Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00…