SCFit WOD, September 8, 2023
SCFit – Fri, Sep 8
Warm-up
Weightlifting
Bench Press (3×8*
Bench Press
*Build to a Moderate+ weight and stay at that weight across all sets. If you
benched last week for the 10s, try to go heavier this week.
(Score is Weight))
Bench Press
*Build to a Moderate+ weight and stay at that weight across all sets. If you
benched last week for the 10s, try to go heavier this week.
(Score is Weight))
Metcon
Metcon
WORKOUT (PERFORMANCE)
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 15 Slam Balls
(30/20)
MIN 2 – 1 Wall Walk + 10 Hand Release
Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
(No Measure)
Metcon
WORKOUT (FITNESS)
EMOM x 15 MINUTES
MIN 1 – 1 Half Wall Walk + 12 Slam Balls
(20/10)
MIN 2 – 1 Half Wall Walk + 8 Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/ Tuck
Dead/Active Hang
(No Measure)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Standing Wall Shoulder CARs*
MIN 2 – :50 Cat/Cow
MIN 3 – :50 Child’s Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up,
around, and behind then back to starting position.
(No Measure)
AMRAP x 4 MINUTES
25’ Bear Crawl
6 Inch Worms + Push-Up
6 Tuck-Ups
6 Jefferson Curls
Into…
AMRAP x 4 MINUTES
6 Slam Ball Deadlifts
6 Slam Ball Curl to Press
6 Push-Up to Pike
:30 Static Hold