SCFit WOD, March 31, 2023
SCFit – Fri, Mar 31
Warm-up
Weightlifting
Back Squat (Weight)
3X8*
Tempo Back Squat (31X1)
*Keep weight Moderate+ 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)
Week1 of5 Tempo
Metcon
REDWOOD (Time)
WORKOUT OF THE WEEK (PERFORMANCE)
"REDWOOD"
FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats
(Score is Time)
"REDWOOD"
FOR TIME
30 Back Squats (155/105)
150 Double Unders
30 Back Squats
(Score is Time)
2 ROUNDS
:30 Single Unders
:30 Alt Groiners
:30 90/90 Hip Rotations
:15/:15 Wall Calf Stretch
2 ROUNDS
30 Reps Jump Rope Complex**
6 Elbow Punches _ Muscle Clean
6 Front Rack Press
Back Rack Press
6 Air Squats O BB Kang Squats
1 ROUND
:30 Double Under Practice
*Place foot on Wall (or any tall standing support) and lean
towards the wall to stretch calf
**1st Round Perform Single+Single+High Jump; 2nd Round
Perform Single+Single+Double