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Strength in Canberra Gym

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

Easy 400m Jog


With an empty barbell:

10 x Good Mornings

10 x Clean Grip Deadlifts

3 x Clean Pulls

3 x Muscle Cleans

3 x Strict Press

3 x High Hang Power Cleans

3 x Push Press

3 x Hang Power Cleans

3 x Push Jerks

3 x Power Clean & Push Jerks


Warm up to starting weight for EMOM

Power Clean + Push Jerk

(15-35 mins):

Clean & Jerk EMOM

EMOM x 3:

3 Power Clean & Jerks

Rest 1 min

EMOM x 3:

2 Power Clean & Jerks

Rest 1 min

EMOM x 3:

1 Power Clean & Jerk

Metcon (Time)

3 Sets

18/14 Calorie Row

12 Thrusters 43/30kg

3 Rope Climbs

12 Power Snatch 43/30kg

18/14 Calorie Row

-Rest 2:00 between sets-

Target: 6 mins

Cap: 7 mins

Score = total time including rest

*Coaches Notes* : for the larger groups, have them go in waves, with 2nd person starting on the rower at the 1 min mark (or as soon as partner done, just find an easy start time)
Scaling Options:

Row: ski

Bar Work : reduce weight, use DB’s

Rope Climb: reduce reps, 3:1 sit to standing, 3:1 towel pull ups


The focus is steady, moderate pacing across all sets while training to maintain a relatively high intensity.

Ideally we want to test the first round out with a good 80% effort and see what that does to the body. With Set 1 as the tester, we make the necessary adjustments to maintain a fast pace to stay within the target time.


Row: With this being the start/finish of each set we will attack both Rows differently. First Row should be approached with moderate intensity and focusing on not blowing up the lungs and body. Second row is all about finishing strong with what’s left in the tank. Both rows should be completed under 75 secs.

Thrusters/Power Snatch: Weight on thrusters needs to be set where we can maintain unbroken sets most, to all of the workout. Be explosive with each rep and focus on breathing at the top while relaxing the grip before the rope climbs.

Rope climbs: This will definitely be the slower part of the workout but we are still attacking with caution. Listen to your body and don’t rush back to the rope if arms are starting to give out. Better to be safe and take the extra second instead of jumping back up and failing. Jump high on every climb and remember to utilize the legs more than arms to climb up the rope.

author: Scotty


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