SCFit WOD, November 7, 2023
STRENGTH (PERFORMANCE)
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Overhead Squat
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
STRENGTH (FITNESS)
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Front Squat
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
WORKOUT (PERFORMANCE)
AMRAP x 8 MINUTES
1-2-3-and so on…
Front Squat (205/145)
20-30-40-and so on…
Double Unders
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 8 MINUTES
1-2-3-and so on…
Front Squat (155/105)
40-50-60-and so on…
Single Unders
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – 10 Elevated Calf Raises + 10 Tib Raises
MIN 2 – :45 Kneeling to Sit Stretch*
MIN 3 – :45 Empty Barbell Quad Smash
*Start in a kneeling position, on both knees. With big toes touching and laces
towards the ground, slowly sit hips back down towards heels.
(No Measure)
2 ROUNDS
20 Bunny Hops or Single Unders
10 PVC Pass Throughs
10 Groiners + Twist
10 Air Squats
Into…
2 ROUNDS (Time Permitting)
30 Single Single High Jump (Double Unders Optional)
10 BB Elbow Punches
6 PVC Front Squats*
8 PVC Snatch Grip Push Press*
6 PVC OH Squats*
*Use a BB on RND 2.