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…
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…