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Author Archives: coops

Squats, Press and a 6min AMRAP

Wednesday 14.01.14

Strength A:

  • 5 x 3 Back Squats @ 80-85% of 1RM

Strength B:

  • Heavy Double Strict Press
    – then –
  • 2 x ME push press @ 90% of above

Conditioning:

RX AMRAP (6min):

  • 7 x L-sit / strict pull-ups/chins
  • 7 x HSPU
  • 7 x KB Swings OH (24/16kg)

FF:

  • 7 x Ring rows
  • 7 x HSPU/Pushups
  • 7 x Swings

Power Cleans then 13.2

Saturday 10.01.2014

A: 1RM Power Clean

B: 13.2

10 min AMRAP:

  • 5 Shoulder to OH (52/35kg)
  • 10 deadlifts (52/35kg)
  • 15 box jumps (step-ups allowed) @24/20

    FF weights: 40/25kg – box height as req.

Coaches notes:

  • Shoulder to overhead can be strict press, push press, push jerk or split jerk. As long as you end the lift in a controlled position and feet end under the hips, you can get it up any way you like.
  • Standards for the open are that the hips and knees must be open at the top of the box. No jumping up and opening of the hips on the way down.
  • This workout is all about quick transitions, for example, you don’t want to waste precious time in a 10 minute AMRAP by dropping the bar from your 5th press/jerk and then resetting for your deadlifts. Try and hold on to the bar and get the deadlifts done straight away. They are the rest portion of the workout and the easiest reps to get!

Pullups, Deadlifts and Thrusters

Wednesday 07.01.15

If you haven’t already, go checkout “The Result of Results: Taking your tracking to the next level” written by Coach James.

If you haven’t already, go checkout “The Result of Results: Taking your tracking to the next level” written by Coach James.

Gymnastics:

  • 6min Max weight chin up
  • 6min ME kipping pull-ups

Strength:

  • 8min EMOTM – 2 x Deadlifts (the focus is on speed) @ 50% of 1RM and with band

Conditioning:

21 – 15 – 9 – 15 – 21 (10min cap)

  • Thrusters (20/15kg)
  • Burpees

Post loads and times to comments.

Josh

Wednesday 17.12.14

The crew cheering on Luke and Peticus at last weekends Adapt Christmas Party!

The crew cheering on Luke and Peticus at last weekends Adapt Christmas Party!

“Josh” – RX:

  • 21 OverHead squats (42.5/30kg)
  • 42 Pull ups
  • 15 OHS
  • 30 Pull ups
  • 9 OHS
  • 18 Pull ups

FF:

  • 15 OverHead squats (30/20kg)
  • 30 Ring rows
  • 10 OHS
  • 20 Ring rows
  • 5 OHS
  • 10 Ring rows

Post times to comments.

Max Clean & Jerk and Annie

Thursday 11.12.2014

Shane dominating the Atlas stone at smash clash 2014

Shane dominating the Atlas stone at smash clash 2014

A: Work up to a Max Clean & Jerk 

B: Annie

  • 50-40-30-20-10
  • Double unders & Sit ups
  • Prerequisite to complete Annie RX (15 unbroken double unders)

FF Version

  • 5 rounds
  • 40 single unders
  • 20 sit ups

Post Loads & times to comments section

The Chief

Wednesday 10.12.14

Making these Atlas ball lifts look easy... #awesome #crossfit #smashclash #adaptcf #boss @thewodlife @crossfitsmash

Making these Atlas ball lifts look easy… #awesome #crossfit #smashclash #adaptcf #boss @thewodlife @crossfitsmash

The Chief:

5 x 3 min rounds (AMRAPS) of:

  • 3 power cleans @ 60/40kg
  • 6 push-ups
  • 9 squats

Rest 1 min between rounds

FF weights: 40/25kg

– start where you finished in the last round –

Post total rounds and reps to comments.

Other News:

  • Don’t forget to RSVP by the end of today for the Adapt Xmas BBQ this coming Saturday 13th!!!

Handstands & Tabata fun!

Wednesday 03.12.14

Skill:

  • Handstand play (wall walks, holds, freestanding, walking, walking over bumpers etc)

Volume Training:

10min EMOTM – HSPUs (1-4 strict / 2-6 kipping)

  • Filler: KB Swings

WOD:

8min Tabata Mashup!

  • Box jumps
  • Push ups

Post reps and notes to comments.

Back Squats then Power Cleans, Box Jumps & 200m Run

Friday 28.11.14

Strength:

  • 3 x 10 Back Squats (60-70% of 1Rm)

Conditioning:

RX: 21-15-9

  • Hang Power Cleans (60/40kg)
  • Box Jumps (24/20″)

200m @ the end of each round.

FF: 21-15-9

  • Hang Power Cleans (40/25kg)
  • Box Jumps

200m @ the end of each round.

Post loads and times to comments.

DONT FORGET! Weightlifting Nationals start today.

Tahni, Loui and Sean are competing in the Weightlifting nationals in Melbourne, The event is webcast and you can check out all the action here.

  • Tahni lifts @ 5:15pm Today
  • Sean @ 7:15pm Today
  • Loui @ 11:30am Saturday

Pull-Up Development then Partner WOD

Wednesday 26.11.14

Ann having a crack at the RX weights this morning! #wicked

Ann having a crack at the RX weights this morning! #wicked

Skill:

  • Pullup/Muscle technique development

Accessory:

  • 3x 10-15 c2B pull-ups (3-5 reps is acceptable for people who have UB kipping C2B)
    scaling 1: pull-ups / scaling 2: banded strict pull-ups / ring rows

WOD – RX: 

P1 goes while P2 rest; then vic-versa:

  • 9 deadlifts @ 50/35kg
  • 7 hang power cleans
  • 5 shoulder to OH; then 

3 min ME: P1 jumping squats while P2 handstand hold – only can get reps when P2 is upside down

FF:

P1 goes while P2 rest; then vic-versa:

  • 9 deadlifts @ 40/25kg
  • 7 hang power cleans
  • 5 shoulder to OH; then

3 min ME: P1 jumping squats while P2 handstand hold/push-up hold – only can get reps when P2 is upside down or holding

Post reps and rounds to comments.

Clean Complex, Thrusters & a spicy METCON

Thursday 20.11.2014

A: Clean Complex

  • 2x Clean Deadlifts
  • 2x Hang Clean
  • 1x Push Jerk
  • 1x Split Jerk

B: 50% of Above

  • 14 Unbroken thrusters
  • Rest 25 seconds
  • 7 Unbroken thrusters
  • Repeat twice (42reps total)

C: RX

  • 40 sit ups
  • 30 Wall Ball shots 20/14
  • 20 supermans
  • 10 pull ups
  • Rest 2 Minutes (climb back up)
  • 10 pulls
  • 20 supermans
  • 30 Wall Ball shots 20/14
  • 40 Sit ups

FF:

  • 30 sit ups
  • 20 wall ball shots 20/14
  • 10 supermans
  • 5 pull ups / ring rows (no bands)
  • rest 2 minutes (climb back up)
  • 5 pull ups / ring rows (no bands)
  • 10 supermans
  • 20 wall ball shots 20/14
  • 30 sit ups

Post Reps/Times to Comments

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