SCFit WOD, October 4, 2023
STRENGTH (ALL)
10-8-6-8-6-4*
Bench Press
*Start Light and build to Mod+. The second wave should be heavier than the first.
(Score is Weight)
Week 1 of 5
Strength | Wave-Loading Cycle
WORKOUT (PERFORMANCE)
ON A 12:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00, including 0:00, complete
Reps of Push Press (95/65)*.
Push Press Reps:
RND1 = 16
RND 2 = 14
RND 3 = 12
RND 4 = 10
RND 5 = 8
RND 6 = 6
(Score is Total Cals)
WORKOUT (FITNESS)
ON A 12:00 RUNNING CLOCK…
Max Cal Row*
*Every 2:00, including 0:00, complete
Reps of Push Press (65/45)*.
Push Press Reps:
RND1 = 14
RND 2 = 12
RND 3 = 10
RND 4 = 8
RND 5 = 6
RND 6 = 4
(Score is Total Cals)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – 8-12 SLOW Rower Hamstring Curls
MIN 2 – :25/:25 Side Plank Hold
MIN 3 – :45 Childs Pose
(No Measure)
WARM-UP
1 SET
1:00 Row (Legs Only)
20 Alt. Shoulder Taps
10 Barbell Elbow Punches
10 Samson Lunges
Into…
1 SET
1:00 Row (Legs + body opening)
15 Slow Scap Push-Ups
10 Tempo Barbell Strict Press @ 21×1
5/5 Moose Antlers
Into…
1 SET
1:00 Row (Full Body)
10 Push-Up to Pike
10 Alt. Bird Dogs