New AdaptCF Competitor Sessions


I’m excited to announce that starting next Thursday at 5pm (5.2.16) we will be introducing a competitor session

This class will be suited to those who have forged a foundation in strength, conditioning and body awareness.

The classes will involve a high volume of work and technical proficiency and will be structured in a similar way to our current group classes -> strength and/or skill work, followed by a metcon – etc.

The sessions are aimed at a more experienced athlete and as there won’t be a designated coach, you as the athlete will be responsible for yourself during the class.

I am aiming to develop athletes to a level in which Adapt Crossfit can send teams to CrossFit competitions like the All Stars Affiliate Cup and Regionals as well as developing higher level Crossfit athletes.


  1. Open Gym Membership; and
  2. Meet 80%+ of the Physical/Movement Requirement List

An Open gym membership is required to participate in the session/s, as I will be donating my personal time to run the class and create the program each week.

I have compiled a list of requirements below – you will need to meet at least 80% of the requirements in order to attend these classes.

Physical/Movement requirements

**80% required to be eligible**


  • 25/20 Unbroken Pull Ups
  • 20/15 Unbroken T2B
  • 75 Unbroken Double Unders
  • 20/10 Unbroken HSPUs
  • 15/10 Unbroken Ring Dips
  • 20 Single Leg Squats
  • Muscle Ups/Bar Muscle ups
  • 3 Rope Climb Ascents in 1 minute


  • Deadlift 2X Bodyweight
  • Back Squats 1.75x Bodyweight
  • Front Squat 1.5x Bodyweight
  • Overhead Squat 1x Bodyweight
  • Bench Press 1x Bodyweight
  • Strict Press 0.75x Bodyweight
  • Clean & Jerk 1.25x Bodyweight
  • Snatch 0.75x Bodyweight


  • Row 2km 6:50(men)/8:10(women)
  • 100 Burpees in 7 minutes
  • Cindy 16+ Rounds
  • Fran Sub 6 minutes
  • Helen Sub 11 minutes

If you have any questions please don’t hesitate to speak with me at the end of a session or via email: [email protected]

Best Regards,
Karl B

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