March 23, 2020
“The Quarantine Program”
Today starts our temporary At-Home Programming. Athletes are to choose 1 of 3 programs:
SCCF-A, SCCF-B, or SCCF-C, “check-out” the necessary equipment, and follow that program for a full week.
At the end of the week, Athletes will exchange out their equipment and rotate to the next program.
DO NOT DO EACH PROGRAM EACH DAY!!
SCCF-A (Dumbbell/Kettlebell)
Workout 1
For time:
30 Alternating Dumbbell/Kettlebell Power Cleans
50 Air Squats
30 Dumbbell/Kettlebell Front Squats*
50 Air Squats
30 Dumbbell/Kettlebell Push Jerks*
50 Air Squats
*Switch arms every 5 reps on the Front Squats and Push Jerks.
If you have a full set of Dumbbells or Kettlebells you can use both, if you have just one, use only one.
SCCF-B (Med Ball/Abmat/Band)
Workout 1
5 Rounds for time:
12 Medicine Ball Deadlifts
9 Medicine Ball Hang Power Cleans
6 Medicine Ball Push Jerks
*Complete each round as an Unbroken set.
Each drop of the Medicine Ball during the round = 10 Medicine Ball Burpees.
SCCF-C (Bodyweight – No Equipment)
Workout 1
27-21-15-9 reps of:
Jumping Lunges (2:1)
Sit ups
Burpees
Core/Midline (Goes with each Program)
Accumulate 3:00 of:
Hollow Hold
*Use a weight implement to add some extra difficulty (Plate, Med Ball, Dumbbell, etc)
HAPPY BIRTHDAY to CrossFit member, Chrissy Finnicum. Hope you have a Great Day!!
