SCFit WOD, November 27, 2023
SCFit – Mon, Nov 27
Warm-up
Weightlifting
Deadlift (STRENGTH (ALL)
6-4-2 | 4-3-2*
Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle)
6-4-2 | 4-3-2*
Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier
than the first (6-4-2).
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle)
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Deadlifts (225/155 lb)
Handstand Push-Ups
FITNESS (Time)
NCFIT BENCHMARK WORKOUT (fitness)
“DIANE (FITNESS)”
FOR TIME 21-15-9
Deadlifts (155105)
Hand Release Push-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release. **Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering. (No Measure)
2-3 ROUNDS
10 Jumping Jacks
5 Cat Cows
10 Hollow Rocks
5 Push-Up to Pike
10 Banded Plate Good Mornings*
*Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a Good Morning with holding a plate pulled into their chest.