- Adamant Fitness

2nd Chance Nutrition Challenge!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s

CrossFit:

A.) Strict Press Hanging Knee Raises Superset (Double Progression Week 6)

6-8 Reps Strict Press
superset with;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.

Weighted Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 sets for 6 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) CrossFit OPEN WOD 22.1

15 min AMRAP:

3 Wall Walks

12 DB Snatches 50/35

15 Box Jump Overs (20/24)

*Important reminders for classes:

-Judges will be provided from 5-7pm ONLY, all other times the coaches are there to coach class, not judge individuals.

-Both ends of the DB have to touch the ground on snatches, no pushing off your leg with the opposite hand.

-After jumping on top of the box you must STEP DOWN, jumping off the box is not allowed.

-Feel free to do the tape lines on the ground for the wall walks if you want the full experience but please don’t hold up the class while you get your taping done. You should do it during your rest breaks in Part A.

Booty Crew:

A.) Hip Thrust Drop Set EMOM:

5 min 6-8 reps Super Heavy

5 min 8-12 Reps Heavy

5 min Max Reps Moderate weight

8 min 10-3-pulse Glute Bridges (at your last weight)

B.) 40min EMOM:

Min 1.) Deficit KB Sumo Squats

Min 2.) Squat Jacks

Min 3.) Curtsy Lunges

Min 4.) Skaters (band optional)

Min 5.) RT Leg Front Foot Elevated Stationary Lunge (30 sec weighted, 30 sec unweighted)

Min 6.) Left Leg Front Foot Elevated Stationary Lunge (30 sec weighted, 30 sec unweighted)

Min 7.) Rt leg Box Step Ups (30 sec weighted, 30 sec power)

Min 8.) Left Leg Box Step Ups (30 sec weighted, 30 sec power)

Min 9.) Handstand Kick Ups

Min 10.) REST

C.) 12 Min ABS: 3x

Min 1.) Reverse Sit Ups

Min 2.) Plank

Min 3.) Weighted Sit Up

Min 4.) Plank

Sweat:

Essentially 1min. of work followed by 30sec. of rest for 36min. straight. Little mix of some conditioning and some fun body sculpting stuff again like Tuesday 🙂

Choose any weights that feel like you can get in the “goal” rep ranges.

Metcon (AMRAP – Reps)

1min. AMRAP:
DB Bulgarian Split Squats (Goals: 8-10 Reps on each leg)

1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)

1min. AMRAP:
Double Unders (Goals: 50-75)

1min. AMRAP:
Single DB Skull Crushers (Goals: 12+ reps)

1min. AMRAP:
Heavy Russian KB Swings (Goals: 20+ reps)

1min. AMRAP:
Rowing For Cals (Goals: 15-20 Cals)

*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds

Movement Demos:

Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM

Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Bulgarian DB Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8

Daily D:

For Time AND Quality:

10-9-8-7-6-5-4-3-2-1
DB Bench Press (right arm only)
DB Bench Press (left arm only)
DB Bent Over Row (right arm only)
DB Bent Over Row (left arm only)
*30 Double Unders after each set

I recommend 60-70lbs for men and 30-45lbs. for women on this. If you only have very light weights, then I suggest upping the reps a little.

To be clear, the workout goes like this…

10 DB Bench Press (right arm only)
10 DB Bench Press (left arm only)
10 DB Bent Over Row (right arm only)
10 DB Bent Over Row (left arm only)
30 Double Unders after each set

then;

9 DB Bench Press (right arm only)
9 DB Bench Press (left arm only)
9 DB Bent Over Row (right arm only)
9 DB Bent Over Row (left arm only)
30 Double Unders after each set

All the way until you finish 1 of each and 30 dubs.

Rest 2-3 minutes and then complete the section below;

DB Sit-Ups (3 x 15 )

https://www.youtube.com/watch?v=7HOeW1m684I

Really try and do the heaviest weight possible!

Rest 60sec. between sets

Full Body Aesthetics Week 3 Day 19:

Double Progression Movement (RPE: 9-10)

Full details on how to follow this at the bottom of the page.

Standing Barbell Strict Press (3 x 8 )

Your goal is 3 sets of 8 reps with the heaviest weight possible.

Rest 2-3min. between sets.

*Remember to increase the weight if you got all 3 sets of 8 reps last week.

Barbell Hip Thrust (3 x 8 )

Your goal is 3 sets of 8 reps with the heaviest weight possible.

Rest 2-3min. between sets.

*Remember to increase the weight if you got all 3 sets of 8 reps last week.

Accessory Movements (RPE: 7-8)

Chest:
10-12 Flat DB Bench Press
Rest 90sec. Repeat For 3 Total Sets.

Back:
7min. of Strict Pull-Ups
*You may switch between underhand or overhand grip at anytime. You may also switch between wide and narrow at anytime. Rest as needed and keep chipping away with GOOD FORM. Full extension and chin over the bar EVERYTIME. If you get 100 reps before the 7min. mark you can stop early.

Recommended Scale: “Inverted Rows”
https://www.youtube.com/watch?v=1G28qN9FCKE

Biceps:
12-15 DB CrossBody Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI

Tricep:
10-12 Double DB Skull Crushers with a PAUSE
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=zLgL2mhqCVw

Calves:
12-15 Seated DB Calf Raises
*Pause for 1-2 seconds at the top of EVERY rep
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8

Warm-up

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How Double Progression Works

*DOUBLE PROGRESSION MODEL

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

How to read “RPE”

RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!

CrossFit:

Booty Crew:

Sweat:

Daily D:

Full Body Aesthetics Week 3 Day 19:

We'd love to send you information about our pricing