SCFit WOD, January 24, 2025
SCFit – Fri, Jan 24
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Push Up to Down Dog
10 Alt Groiners
10 Alt Piked Toe Taps
10 Pause Air Squats (:01 in bottom)
5 Up-Downs
Into…
2 ROUNDS*
6 Clean/Snatch Grip RDL
6 Muscle Clean/ Snatch
6 Push Press/Behind the Neck Push Press
4 Tempo Front Squats (31X1)
4 Burpees Over Empty Bar
*ROUND 1: Clean and Push Press Prep. ROUND 2: Snatch Prep.
Strength – All
Front Squat (5×3
Front Squat* (31X1))
Workout – Performance
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
KG BB: (42.5/30)
Workout – Fitness
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
KG BB: (30/20)
Extra Credit – All
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
Bench Press (3-3-3-3*)
*Start Light and Build to a Mod-Heavy triple for the day.
(Score is Weight)
2.) FOR QUALITY*
50-40-30-20-10
Double-Unders
*Between each set, perform 10-15 Push-Ups.
(No Measure)
*Keep weight Moderate-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 7
Strength | Tempo Cycle