What does Scap Jacked mean?

It means Salvation For Your Shoulders.

We love getting new toys for the gym.  Sleds, fat bars, deadballs, cool new floor.... But probably the most important new toy, if you want to call it that, is bolted on the back wall. Some random bands with handles on them. The Crossover Symmetry System.

Our shoulders are the most mobile joint in the body, but as a result it's also the most injury prone.  We might call you all athletes, and think of you as athletes, but the truth is that most of you spend 99% of your time doing things that undo your athleticism - sitting at a computer, in a car, on the couch, etc.  Not to mention all the silly things you did to your body when you were younger - excessive bench pressing, violent rugby tackles,  and ridiculous volumes of racquet swinging.   Now you start training like an athlete with us, you have to put in the work to keep your most versatile joint functioning optimally.

If you aren't making the Crossover Symmetry system an essential part of your first 10mins at the gym, you shouldn't be wondering why you can't snatch or overhead squat well, why handstands are painful, and you can't lock out your pushjerk.

We want to look after you guys and your shoulders, this will help incredibly.
If you've forgotten how best to use the system, ask us to give you a quick refresher.  We'll be doing the full warmup routine, plus showing you how to do the Scap Jacked workout as well in Thursdays classes.


Front Squat or Split Squat

5 x 6 reps

Farmers Walks

5 x 100m




10 KB Goblet Squats

10 Slamballs

200m run

AMRAP in 10min


OH Squat

Work up to a heavy triple



350/200m Row


15 Box Jumps 60/50cm

Rest 2 minutes

3 rounds


Optional Finisher

1min Wallballs

1min rest

3 x

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