SCFit WOD, September 25, 2023
STRENGTH (PERFORMANCE)
3×6*
Overhead Squats
*Build to a Moderate-Heavy weight and
stay at that weight across all sets.
(Score is Weight)
WORKOUT (PERFORMANCE)
EMOM x 16 MINUTES
MIN 1+2 – 250/200m Row + 20 Toes to
Bar
MIN 3 – Max Overhead Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Overhead Squats)
WORKOUT (FITNESS)
EMOM x 16 MINUTES
MIN 1+2 – 250/200m Row + 15 Toes to
Something
MIN 3 – Max Front Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Front Squats)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Shoulder Cars Against Wall*
10 Banded Wall Walks**
-Rest as Needed b/t Sets-
*Stand next to wall with palm facing the wall. Keeping the body as still as
possible, make a big circle with the shoulder. Move away from the wall if you get
stuck. Go back and forward for 5 reps on one side before switching.
**Start with a band around the wrists, facing the wall and place forearms/wrists
on the wall, palms facing each other. Move one forearm slightly up without
moving the other. Once the wrist is down, move the other forearm. Continue
walking the forearms up the wall until the ribs begin pulling away from the hips.
From there, walk back down. Make sure to round through the upper back, have a
soft knee bend, and tucked hips.
(No Measure)
2:00 Row
Into…
2 ROUNDS
10 Banded Pull Aparts
6 Alt. Bottom of Squat Thoracic Rotations
10 Banded W’s
6 Scap Pull-Ups + 6 Kip Swings
Into…
2:00 Row