SCFit WOD, December 1, 2023
SCFit – Fri, Dec 1
Warm-up
Weightlifting
Back Squat (STRENGTH (ALL)
6-4-2 | 4-3-2*
Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle)
6-4-2 | 4-3-2*
Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle)
Metcon
Point Break (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpees
9-7-5-15-12-9
Front Squat (155/105)
Bar Facing Burpees
FITNESS (Time)
NCFIT BENCHMARK WORKOUT (FITNESS)
“POINT BREAK (FITNESS)”
FOR TIME 9-7-5-15-12-9
Front Squat (115/75) Burpees
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
OPTIONAL MOBILITY ROUND
10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)
10 Alt. Deadbugs
10 Alt. Plank Shoulder Taps
10 Alt. Bird Dogs Into…
1 ROUND
10 Air Squats* + 10 Jumping Air Squats
10 Alt. Elbow Punches w/Barbell**
5 Up-Downs + 5 Burpees
20 Lateral Hops over Barbell
*Squat w/different stances…wide / narrow / neutral.
Focus on an upright torso and keeping the ribs down, towards the hips.
**Barbell can be in the front rack or back rack. Into…
1-2 ROUNDS (Time Permitting)
4 Clean Deadlifts
4 Hang Muscle Cleans
4 Hang Power Cleans