SCFit WOD, November 21, 2023
STRENGTH (ALL)
8-6-4 | 6-4-2*
Deadlift
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the
first (8-6-4).
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (24/20)
12 Unbroken Deadlifts (185/135)
(Score is Time)
*Inspired by CF workout ‘Christine’
(bodyweight DL). We programmed a
standard weight for UB DL.
WORKOUT (FITNESS)
3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (20)
12 Unbroken Deadlifts (135/95)
(Score is Time)
*Inspired by CF workout ‘Christine’
(bodyweight DL). We programmed a
standard weight for UB DL.
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs**
MIN 3 – 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
(No Measure)
2 ROUNDS
300m/250m Row
12 Alt. Step-Ups
12 Glute Bridge-Ups
3-5 SLOW Jefferson Curls
Into…
1 ROUND
300m/250m Row
8 Barbell RDLs
8 Box Jumps
8 Cat/Cows