SCFit WOD, July 31, 2023
SCFit – Mon, Jul 31
Warm-up
Weightlifting
Overhead Squat (Weight)
3×5
Overhead Squats*
*Consider this is a primer for
tomorrow’s OLY work. If you are not
training tomorrow, use today to
reinforce good mechanics. Use
Light-Mod weight for all sets.
(Score is Weight)
Week 5 of 8 Oly Cycle
Metcon
Metcon (Time)
WORKOUT (PERFORMANCE)
FOR TIME
Cardio Choice*
*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski
**Every 3:00 not including 0:00,
complete 15 Push-Ups + 15 Sit-Ups.
(Score is Time)
Metcon (Time)
WORKOUT (FITNESS)
FOR TIME
Cardio Choice*
*Cardio Choice Options:
200/175 Cal Row
150/125 Cal Bike
150/125 Cal Ski
**Every 3:00 not including 0:00,
complete 8 Push-Ups + 12 Sit-Ups.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
2 ROUNDS
5 PVC or Band Pass Throughs
5/5 Kneeling Hip Openers
10 Air Squats
10 Arm Haulers
1:00 Cardio Choice (EZ Pace)
Into…
2 ROUNDS
:30 Wall Prayer Stretch*
10 Scap Push-Ups on forearms
5 Knee Push-Ups
10 Alt. Deadbugs
:30 Cardio Choice (mod-fast pace)
*Place elbows on the wall and walk feet back until a tripod is created. Then lean
through your arms to stretch the triceps/ lats.