SCFit WOD, November 17, 2023
STRENGTH (ALL)
10-8-6 | 8-6-4*
Back Squats
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than
the first (10-8-6).
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
WORKOUT OF THE WEEK
(PERFORMANCE)
“YOUR THIGHNESS”
5 ROUNDS FOR TIME
20 Unbroken Wall Balls (20/14)*
20 Push-Ups
(Score is Time)
*Set of 20 must be performed unbroken.
If ball drops or stops before 20 reps
completed, athlete must perform 6 Alt.
Jumping Lunges then continue to
complete their full set.
WORKOUT OF THE WEEK
(FITNESS)
“YOUR THIGHNESS (FITNESS)”
5 ROUNDS FOR TIME
15 Unbroken Wall Balls (14/10)*
15 Push-Ups
(Score is Time)
*Set of 15 must be performed unbroken.
If ball drops or stops before 15 reps
completed, athlete must perform 6 Alt.
Lunges then continue to complete their
full set.
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
(No Measure)
(OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)
10 Cat Cows
10 Alt. Groiners
10 Alt. Ankle Rocks from Deep Squat
10 Alt. Squat Reach
Into…
1 ROUND
10 Scap Push-Ups
10 Alt. Lunges
10 WB Front Squats
10 WB Push Press
Into…
2 ROUNDS
8 Push-Ups
8 Alt. Jumping Lunges
8 Wall Balls