SCFit WOD, April 13, 2023
SCFit – Thu, Apr 13
Warm-up
Weightlifting
Shoulder Press (Weight)
3×4*
Tempo Strict Press (11X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 5 Tempo
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk into 10 Shoulder to
Overhead (135/95)
MIN 2 – 1 Wall Walk into Max Toes to Bar
MIN 3 – Rest
(Score is Lowest Reps of T2B)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Side Lying Open Books
:30/:30 Banded Shoulder External Rotation Hold
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
1 ROUND
20 Mountain Climbers
7 Push-Up to Pike
10 Scap Pull-Ups
10 BB Strict Press
Into…
1 ROUND
15 Jumping Jacks
5 Inch Worms
8 Tuck Ups
8 BB Muscle Clean
Into…
1 ROUND
10 Toe Touch Jumping Jacks
3 Wall Walks or Half Wall Walks
6 Kip Swings
6 BB Front Rack Dip and Drive