SCFit WOD, September 30, 2023
STRENGTH (ALL)
1.) 5-5-5-5*
Bench Press
*Start Light and build to Moderate-Heavy.
(Score is Weight)
-Short Rest Into-
2.) 1 Max Rep Set (70% of Heaviest 5)*
(Score is Reps)
*Athlete will complete as many
unbroken reps as possible to get a
score. If the bar is reduced or stopped
for more than :03 at the top or bottom
of the lift the set is over. All athletes
MUST use a spotter.
WORKOUT (PERFORMANCE)
AMRAP x 16 MINUTES
400m Run
20 Box Jumps (24/20)
200m Run
20 Alt. Box Step-Overs
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 16 MINUTES
400m Run
15 Box Jumps (20)
200m Run
10 Alt. Box Step-Overs
(Score is Rounds + Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
400m Run
Max Box Jumps (24/20)
200m Run
Max Alt. Box Step-Overs
(Score is Total Reps of Box Jumps and Step-Overs)
*P1 will complete a 400m Run while P2
completes Max Box Jumps. Once P1 is
back partners will switch. Once P2
returns P1 will complete a 200m Run
while P2 completes Max Step-Overs.
Once P1 returns switch. Continue in
this order until time expires.
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 5 MINUTES
100m Run
10 Alt. Box Step-Overs
100m Run
5 Box Jumps w/ Step-Down
Into…
1 ROUND
10 Alt. Plate Around the Worlds
10 Plate Presses
10 Plate Front Raises
10 Scap Push-Ups
10 Burpees