New AdaptCF Competitor Sessions

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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.

Pre-requisites

  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**

Gymnastics

  • 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

Weightlifting

  • 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

Conditioning

  • 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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