SCFit WOD, February 2, 2023
SCFit – Thu, Feb 2
Warm-up
Metcon
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats
(Athlete Choice, AHAP)
5-10-15-20-25-30-35-40-45-50
Double Unders
(Unbroken Optional)*
*DU must be performed unbroken
to move back to the Squats.
If miss a rep, restart the set from
zero. Ex: on the set of 20, if you miss
at 17 then restart the set of 20 from
0.
(Score is Time)
Weightlifting
Back Squat (Weight)
POST-WORKOUT STRENGTH (ALL)
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Back Squats*
*Start Moderate and build to Moderate. Goal is to build off of the Squats
from the workout and see how it impacts athlete position in the with the
Moderate load.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
:30 Jumping Jacks
Into…
1:00 Single Unders
Into…
1:00 Double Unders or Double Attempts
Into…
:30 Jumping Jacks
Then…
AMRAP x 5 MINUTES
5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)
5/5 DB Shoulder Press
5/5 DB Side Lunge
10 Alt. Mountain Climbers