Category Archives for Workouts

Are You A Movement Master?

[et_pb_section bb_built=”1″ fullwidth=”on” specialty=”off”][et_pb_fullwidth_image src=”https://static.adaptcrossfit.com/uploads/2017/12/mastery4-pai-mei-kill-bill.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” _builder_version=”3.0.90″ animation_direction=”left” border_color_all=”#ffffff” border_style_all=”solid” /][/et_pb_section][et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row” background_position=”top_left” background_repeat=”repeat” background_size=”initial” _builder_version=”3.0.90″ use_custom_width=”on” custom_width_px=”718px”][et_pb_column type=”4_4″][et_pb_text background_layout=”light” use_border_color=”off” background_position=”top_left” background_repeat=”repeat” background_size=”initial” _builder_version=”3.0.90″] How long have you been training for? Would you consider yourself a movement master or a novice? When starting your fitness journey, […]

Continue reading

Back Squats and Taters??

Wednesday 09.10.13 Strength – Back Squats 2×5 @ 65% 3×5 @ 75% Conditioning 10 mins to climb the ladder 2 KB Taters 24/16 2 Pullups 2 Situps 4 Taters 4 Pullups 4 Situps 6 ….. Post loads, rounds and notes to comments

Continue reading

Saturday Team bash

Saturday 05.10.13 Teams of 3 and a 40 minute time cap 400m run each (relay style) 200 KB swings (24/16kg) 100 Pistols 80 HSPU 60 T2B 40 Forward Rolls 20 Wall Walks Post times, loads and training notes to comments

Continue reading

Hi-hang clean and push jerks

Friday 4.10.13 A: Work up to a heavy hi-hang clean and push jerk Not maximal, work on getting speed under the bar and perfect technique B: 5 rounds for time (15 min cap) 5 power snatch (40/25) 15 burpees 25 Russian KB swings (24/16kg) – 60 seconds rest between rounds –

Continue reading

Weighted Pullups and Dips

Wednesday 02.10.13 Strength A. 4×8 Weighted Pullups B. 4×8 Weighted Dips rest 30-90 sec Conditioning 10 mins to climb the ladder 30 Double unders 10 Push Jerks -rest 60 secs between rounds- Guys weights – 40, 50, 60, 70, 80, 90 Girls – 30, 35, 40, 45, 50, 55, 60 Post loads, rounds and training […]

Continue reading

Pause snatch, power cleans and a little bit of cardio…

Tuesday 1.10.13 http://www.youtube.com/watch?v=kOLWOSKqcaY Some shenanigans from CF HQ -> Miranda Oldroyd is the biznass! and Pat Sherwood took my L1 cert… A: 15 mins to establish max pause snatch (3 second pause at knee) only progress loads if technique is flawless B: For time (12 min cap) 10 power cleans, 200m run 9 power cleans, […]

Continue reading

“Cindy”

Saturday 28.9.13 “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats Post completed rounds and reps plus any training notes to comments.

Continue reading

1RM weighted pull up and KB work

Friday 27.9.13 A: 1RM weighted pull up B: 4 rounds for time (8 min cap): 10 KB snatch, 5L and 5R, apportioned however you like (24/16kg) 10 KB goblet squat (24/16kg) 10 KB push up (alternating sides) You may scale the weight of the snatch, but everyone should be able to do the Goblet squats […]

Continue reading
1 2 3 77