SCFit WOD, September 1, 2024
SCFit – Sun, Sep 1
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
10 Banded Bent Over Rows
8 Plank to Pikes
6/6 Split Squats
4 BB Strict Press
Into…
AMRAP x 4 MINUTES
10 Alt. Walking Lunges
8 Banded Pull Aparts
6 BB Push Press
4 Up Downs
Strength – All
Bench Press (10-8-6-4
Narrow Grip Bench Press*)
Workout – Performance
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
24 Walking Lunges
16 Burpees
8 Push Press (115/75)
-Rest 2:00 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
18 Walking Lunges
12 Burpees
8 Push Press (75/55)
-Rest 2:00 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
*Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set.
(Score is Weight)