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Weightlifting & Gymnastics in Canberra Gym

By Scotty 0

CrossFit SFS – CrossFit

Metcon (No Measure)

As per our POLL we will be bringing back the Gymnastics classes to Tues & Thurs nights. Aiming to start them Tues 9th Feb

There has to 6 person minimum & YOU must book in advance by 5pm the day before, if there are NOT 6 people the class will be cancelled.

Warm-up (No Measure)

(5-20 mins):

2 rounds

.60 sec cardio choice

.20 sec L sit on box

.20 HS or Pike hold

15m duck walk

mobility with Coach


work on tech/build to load and options for lifts

Clean pull+ Hang Squat Clean+Jerk (2’s)

2 x thru complex EMOM for 9 mins

60 – 70% of your 1rm

Metcon (No Measure)


Min 1: 3 – 10 bar MU (reps based on level)

Min 2: 15m DB walking lunges 2 x 22.5/15kg

Min 3: .40 sec plank
Scaling Options:

Bar Muscle Up: reduce reps, banded/jumping bar MU, burpee-pull-up variation (C2B, regular, jumping)

Walking Lunge: reduce weight, no weight, on the spot lunge (16 reps)

Plank: drop to knees

Coaches Notes:

Beginners: will do some strict pulling work for strength

Intermediate: (people with less than a handful of muscle ups or inconsistent reps) will be spending time on practicing perfect reps today – low volume

Advanced : (people who can do MU comfortably) will choose a number to repeat across the 16 mins. This should be unbroken, or close to unbroken each time they are on the rig

author: Scotty


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