Karl Buchhorn
Author Archives: Karl Buchhorn

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

Clean & Jerk Complex, Power Elizabeth

Friday 27.11.15

A: Work to a max for:

Hang Power Clean + 2 Push Jerks

B: ‘Power Elizabeth’

For Time: 21-15-9

  • Power Clean 60/40kg
  • Ring Dips


  • Power Clean 40/25kg
  • Box Dips

Post loads, times and training notes to comment section below or use the Sugar WOD app.

3RM Thruster & 6min AMRAP

Friday 20.11.15



3 rep max Thruster


  • 3×8 Pendlay Row
  • 3×10 Glute Bridge


6min AMRAP

  • 7 T2B/Knee Raises or 14 Sit Ups
  • 14 Wall Balls 10/6kg
  • 200m Run

**Smash Clash 2015 is tomorrow!!! The gym will be closed guys so come down to 7 London Circuit and cheer on everyone competing**

Post loads, rounds & reps to comment section below or use the SugarWOD app

20RM Back Squat & A Partner WOD

Friday 13.11.15

Rob Orlando Squatting A lot of Weight

Rob Orlando squatting  a lot of weight.

A: 20RM Back Squat

B: Accessory Work

  • 3×10 Good Mornings
  • 3×10 Barbell Box Step Ups

C: Partner WOD

12min AMRAP

Partner 1

  • 400m Run (Timer)

Partner 2 (AMRAP)

  • 3 Dumbbell Man Makers 20/10kg
  • 6 Box Jumps @24/20
  • 9 Bumper Ground to Overhead 20/10kg

–Then 2min ME Push Ups– **one person working at a time**

Post loads & reps to comments below or on SugarWOD.

Light Back Squats & Weight Pistols

Friday 6.11.15

A: 3×10 Back Squats @50% of 1RM

B: ‘8 minute Ladder’

  • 2 Weighted Pistols 16/8kg + 4 Sit Ups
  • 4 Weighted Pistols 16/8kg + 8 Sit Ups
  • 6 Weighted Pistols 16/8kg + 12 Sit Ups

**Climb as far as you can in 8minutes

C: Max Meters on the C2 Rower in ’36’ Pulls

Post loads, reps and training notes to comment section below or to SugarWod

Front Squats, Toes 2 Bar & Dumbbell Snatches

Friday 30.10.15



5-3-2-2-2-1 “Front Squat”

**Working up to a heavy single**

Accessory Work: 

  • 3×10 Barbell Box Step Ups
  • 3×10 Heavy Kettlebell Swings

Partner METCON:

P1 400m Run (Timer)


  • 10 T2B
  • 20 Alternating Dumbbell Snatches @20/10kg
  • 40 Double Unders

**Swap once 400m run is completed and P1 takes over from P2**

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below

Max Power Clean & Push Jerk, EMOM & 4 Rounds For Time

Friday 23.10.15

Rosey mid muscle up at Adapt christmas party

A: Max Power Clean & Push Jerk

B: 8min EMOM 3 Push Press @60-70% of above weight

C: For Time:

400m Run


4 Rounds

  • 12 Wall Balls @9/6kg
  • 8 Shoulder to Overhead w/ Kettlebell 24/16kg
  • 4 Bar Muscle Ups // 6 Chest to Bar Pull Up

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey: http://goo.gl/forms/eKCjCCDBm4

It’s Back! 30RM Push Jerk

Friday 16.10.15


A: Strict Press 5X5 (Take the barbell from floor)

B: 30RM Push Jerk

C: Partner METCON

12min AMRAP (Round for Round with a mate)

  • 3 Burpees
  • 6 T2B/Knee Raises/Sit Ups
  • 9 Box Jumps 24/20″

Rest 60seconds then

  • 2min ME Double Under

**Craig & I have planned an epic Saturday WOD which we are very excited about so come down get sweaty and start the weekend off right**

Post Loads, rounds, reps and training notes to SugarWOD (on your smartphone) or comments below and please fill out the Athlete Stress & Recovery Survey: http://goo.gl/forms/eKCjCCDBm4

Clean & Jerk Max, Pulls, Squats and some Running

Friday 18.9.15

A: Work to Max Clean & Jerk for the day

B: Clean Pulls 4×3 @110-115% of above result

C: 5×3 Front Squat (from the floor)

D: 6min Ladder

  • 100m run + 2 cleans @80/55kg
  • 100m run + 4 cleans
  • 100m run + 6 cleans

**Scale weight as needed, climb as far as possible in 6 minutes

Post loads, rounds and reps to comment section below.

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