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07
02
2021

Gymnastics Classes now back @ CrossFit SFS

By Scotty 0

For those of you looking to learn and improve on your current gymnastics skills, then here at CrossFit SFS we are pleased to say that we are back with our CrossFit gymnastics specific classes.

Every Tues & Thurs @ 6.45pm – bookings via WODIFY app

Oh & PS, if you are not a member don’t worry we got a deal for you just to come and do your gymnastics hit us up!

———

Warm-up 

5 – 15 mins

400m Easy Jog

then into

empty barbell warm up
5 reps of each
Clean grip Deadlift
Hang Muscle Clean
Clean Pull Under
rest
Front Squat
Hang Squat Clean
Strict Press
Split Jerk

Clean Pull Under Tech: https://www.youtube.com/watch?v=5um17ajky5g

then build with coach to opening set

Weightlifting

15:00-35:00

Clean & Jerk EMOM
EMOM x 3:
3 Squat Clean & Jerks
Rest 1 min
EMOM x 3:
2 Squat Clean & Jerks
Rest 1 min
EMOM x 3:
1 Squat Clean & Jerk

– This week we are building on our Olympic Lifting EMOMs, today hitting our Squat clean and jerk. Ideally we are looking for a full squat clean and split jerk here. For those with niggles we can make adjustments as needed.

– This will follow the same format as 2 weeks ago with 3 reps on the minute for 3 minutes, 1 minute rest and weight change, 2 reps on the minute for 3 minutes, 1 minute rest and weight change then 1 heavy single on the minute for 3 minutes.

– Challenge yourself on the 3’s and hold something heavier over the 2’s before finishing at those heavy singles.

– Don’t go up in weight if your technique is lacking.

TECHNIQUE over anything always

Metcon

“35:00-55:00

6 Rounds for Reps
2:00 on / 1:00 off
25 Double Under’s
6 Hang Power Cleans @50/35kg
4 Burpee over Bar

author: Scotty

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