sean
Author Archives: sean

Snatch Drills, Accessory work and Tabata

Friday 27.02.15

Some footage from last years games to get you pumped for the Open this year

Technique

  • Snatch Drills on an unloaded bar

Strength

  • B1- 3×8 Pendlay Rows
  • B2- 3×8 Back Extensions

Conditioning

  • Tabata Mashup
  • Squats
  • Situps

Post loads, reps and training notes to comments

Goodbye

Hey guys, just wanted to say a massive thank you and farewell from Prue and myself. The effort that each and every one of you have put in inside and outside the classes have made it a pleasure to coach and we wish you all the best moving forward.

Sean

Handstand work and a grind

Tuesday 24.02.15

Rosey mid muscle up at Adapt christmas party

Rosebud killing some muscleups

Technique

  • Handstand Practise
  • HSPU Volume – EMOM 3-5 HSPU for 10 mins

Conditioning

  • 5 rounds for time
  • 8 Strict Pullups
  • 16 T2B
  • 8 Burpees
  • 16 DB Snatches (8ea side) 30/15
  • FF 
  • 8 Banded pullups/ring rows
  • 16 Situps
  • 8 Burpees
  • 16 DB Snatches 10/5

Post times and training notes to comments

Overhead Complex, wall balls and T2B

Friday 20.02.15

Snatch drills w Coach Craig

Craig giving Rob some pointers…..or maybe Rob giving Craig some pointers

Strength

  • 15 mins to establish max for the complex – 1 Push Press + 1 Push Jerk + 1 Split Jerk

Conditioning

  • 21-18-15-12-9-6-3
  • Wall balls 10/6
  • Toes to Bar
  • FF
  • 15-12-9-6-3
  • Wall Balls
  • Situps

Post loads, times and training notes to comments

Front Squat, Floor Press and Burpees, YAY

Tuesday 17.02.15

Jimmy getting the work done in team WOD 3 #smashclash #kettlebells #adaptcf #crossfit

Jimmy nailing some KB tater @ Smash Clash last year

Strength

  • 15 mins to work to a Heavy Single Front Squat
  • 10 mins to work to a Heavy 5 Floor Press

Conditioning 

  • 21-15-9-15-21
  • Thrusters 20/15
  • Burpees
  • FF option
  • 15-12-9-12-15
  • Thrusters 15/8
  • Burpees

Post loads, times and training notes to comments

3×10 Back Squats and cardio

Friday 13.02.15

Who’s in????

Strength

  • 3×10 Back Squat @ 65-70% of 1RM

Conditioning

  • 3×6 min AMRAP – 1 min rest between rounds
  • 1. Max Cals on Airdyne
  •     10 Hang Cleans 50/35
  • 2. Max Cals on Rower
  •     15 situps
  • 3. Max box jumps 30/24
  •     200m run

Post loads, reps and training notes to comments

 

“The Chief”

Tuesday 10.02.15

Burpee x100 in team WOD 3 at #smashclash #crossfit #adaptcf #burpees #airtime @shagsywagsy @canberra_life

 

Elaine and Sharon at Smash Clash last year

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.

Back Squats and some partner AMRAP

Friday 06.02.15

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Tahni at weightlifting nationals last year, 1st Weightlifting ACT comp is 1st of March

Strength

  • 3×10 Back squats @ 60% of 1rm

Conditioning

  • 3x 6min partner AMRAPs – rest 1min between rounds
  • 1. Max Cals on the Airdyne
  •     20 OH KB Swings 24/16
  • 2. Max Deadlifts 70/45
  •      4 Man Makers 15/8
  • 3. Max Cals on Rower
  •      6 Box Jumps 30/24

Post loads, reps and training notes to comments

Front Squats, Floor Press & cardio

Tuesday 03.02.15

Floor Press action

Strength

  • 5×5 Front Squat @ 60-70% 1RM
  • 3RM Floor Press

Conditioning

  • 3 rounds for time
  • 400m run
  • 20 Air Squat
  • 15 Situps
  • 10 Pushups
  • 5 Pullups or Ring Rows

Post loads, times and training notes to comments

Heavy Single Front Squat and some cardio

Friday 30.01.15

Elmira and Amanda finishing off the morning with some tire flips #oldschool #noExcuses

Elmira and Amanda hitting some Tyre flips a little while ago

Strength

  • A- 15 mins to find a Heavy Single Front Squat
  • B1- 3×10 BB Thrusters at Tempo 20/15
  • B2- 3×10 Ring Rows

Conditioning

  • 3×6 min Partner AMRAPs- 1 min rest between rounds
  • 1. Row for max Calories
  •     10 Box Jumps 24/20
  • 2. Max Tyre Flips
  •      15 Situps
  • 3. Max Burpees
  •      200m run

Post loads, reps and training notes to comments

 

Zercher Squats, Pendlay Rows and 13.4

Friday 23.01.15

6:30am crew heat 1 - hitting #thrustersAndDoubleUnders #adaptcf #train

Just a reminder that the gym is closed on Saturday and Monday this long weekend. Have a top Australia Day

Strength

  • 5×3 Zercher Squat
  • 3×8 Pendlay Row

Conditioning

  • Open workout 13.4
  • 7 min to climb the ladder
  • 3 T2B
  • 3 Clean and Jerks 60/40
  • 6 T2B
  • 6 C&J
  • 9 T2B
  • 9 …

FF option

  • 7 min to climb the ladder
  • 3 Situps
  • 3 Clean and Jerks 40/25
  • 6 Situps
  • 6 C&J
  • 9….

Post loads, reps and training notes to comments

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