• Main page

Fri 5/4 : Gym Meals Direct

By Scotty 0

Always great to have Gym Meals Direct on board supporting CrossFit SFS in Canberra

Warm Up (5-15 mins):
2 rounds:
20 x Hard bar pass throughs
20 x Banded Lat Pulldown
20 x Hollow Rocks
20 x Lunges


2 rounds:
5 x strict pull-ups or banded strict pull-ups or ring rows (pick an option that is comfortable for you as this is just a warm up)
10 x Kipping Swings
10 x Single Arm DB Power Cleans (5 per arm)
10 x Single Arm DB Push Press (5 per arm)

Strength/ Skill (15-35 mins):
Strict Weighted C2B Pull-up or Strict Weighted Pull-up
3 x 6

Strict Weighted Ring Dip
3 x 6

Kipping Hip to Bar Drill
4 x 5

WOD (35-50 mins):
3 rounds for time:
20 Dumbbell Power Cleans (22.5/15kg)
10 KB Lunges 24/16kg
20 Dumbbell Shoulder to Overhead (22.5/15kg)
10 KB Lunges 24/16kg

*For the KB Lunge, one DB must be held on the Shoulder and the other DB must be held overhead, you can alternate these positions as much as you like.

Time cap: 15 mins

Scaling Options:
Reduce dumbbell weight across all
Lunge: Front Rack Lunges

author: Scotty


Leave a reply