SCFit – Fri, Mar 15 Warm-Up Warm-Up 1 ROUND 30 Jumping Jacks 6 Alt. Samson Lunges 6 Push-Up to Pike 6 Ring Rows 12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 5 BB Front Squats* 5 BB Push Press* 5 Scap Pull-Ups 5 Kip Swings *At 3:00 combine movements to 5 Thrusters. Workout –…
SCFit – Thu, Mar 14 Warm-Up Warm-Up PLAY A GAME! Keep it easy and light today. I recommend Rock, Paper, Scissors! Set up a line of plates on the floor and split the class into 2 Teams. Teams start at opposite ends of the plates. One player on each team will hop towards each other….
SCFit – Wed, Mar 13 Warm-Up Warm-Up 1 ROUND 200m Run 12 Alt. Toy Soldier Line Drill 10 Good Mornings 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side to Side) 6/6 Single Leg RDLS 10 PVC Cuban Press Into… 1 ROUND 200m Run 10 Standing Figure…
SCFit – Tue, Mar 12 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 Scap Push-Ups *2nd Round: Add KB or DB to Goblet position Into… 2 ROUNDS :30 Dead Hang on Pull-Up…
SCFit – Mon, Mar 11 Warm-Up Warm-Up 2 ROUNDS :30s Row – Just Legs :30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats Into… 2 ROUNDS 1:00 Row 20 Single Unders 5 Tempo Air Squats (32X1) 5 Hang Power Cleans 10 Alt. Elbow Punches Workout – Performance FOR TIME* (Time)…
SCFit – Sun, Mar 10 Warm-Up Warm-Up 1 ROUND 200m Run :30 Plank 10 Deadbugs 1:00 Bike Into… 1 ROUND 200m Run 10 DB Bent Over Row :30 Hollow Hold 1:00 Bike Into… 1 ROUND 200m Run 10 See-Saw Rows 10 Tuck-Up 1:00 Bike Workout – All EMOM x 30 MINUTES (Calories) MIN 1 –…
SCFit – Sat, Mar 9 Warm-Up Warm-Up 1 ROUND 10 Good Morning 10 Prone Swimmers 10 Scap Pull-Ups 5 Yoga Push-Ups Into… 1 ROUND 8 KB Deadlifts 4/4 Single Arm Ring Row 8 Kips Swings 8 Alt. Pike Shoulder Taps Into… 1 ROUND 8 American KB Swings 8 Ring Rows 8 “Big” Kip Swings :20…
SCFit – Fri, Mar 8 Warm-Up Warm-Up AMRAP x 6 MINUTES 150m Row 8 BB RDL* 30 Single Unders** *At 3:00, complete 8 BB Deadlifts. ** At 3:00 option to complete 20-25 Double Unders. Workout – Performance CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in…
SCFit – Thu, Mar 7 Warm-Up Warm-Up 2:00 CARDIO OF CHOICE Into… MOBILITY (3:00 CLOCK) 10 Alt. Samson Lunges 10 Cat Cows 10 Arm Haulers 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Jumping Jacks 8/8 Alt. Split Squats 6/6 Single Arm Ring Row 8 Alt V-Ups Workout – All AMRAP x 22 MINUTES…
SCFit – Wed, Mar 6 Warm-Up Warm-Up AMRAP x 5 MINUTES 20 Single Unders 5/5 Ankle Rotations 5 Jefferson Curls 10 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 10/10 Single Leg Single Unders 5/5 Leg Swings 5 Deadlifts 5 High Pulls Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy…