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.
- Open Gym Membership; and
- 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.
**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]