-‘The best hour of your day’ is a quote I live by when it comes to coaching. I want you to step into class, feeling supported, celebrated and educated so you are always looking forward to the next session.
Ive been the person hidden in the corner of the gym with 1 pair of DBs feeling like I was ‘getting in the way’ and this has been a huge driver to becoming a coach. Seeing women step into their confidence and realise they are capable of far more than they ever thought whilst feeling a sense of belonging at the gym is without a doubt my favourite thing about coaching!
CrossFit and Hyrox are for everyone, no matter your start point and one of the best things is witnessing someone do something for the first time especially when they have put hours of work in to get there. Whether you want to compete or just doing it for your own health and wellbeing, Adira is such an incredible community to be a part of and achieve the goals you have.
CrossFit Level 1
L4 Strength & Conditioning
L3 Personal Trainer
HYROX Coach
5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.
10 Minutes – Warm Up / Mobility / Movement Prep
20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.
A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM
B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-
25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.
C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)
AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)