Workout of the Day Friday Sept 16th 2022

This month we celebrate YOU! The life and spirit behind ADAMANT fitness! Bring friends and family all month for FREE! We have new member Specials, give away’s and fun planned all MONTH long! Check IG for weekly challenges and everything happening.

 

CrossFit:

Today’s piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?
EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Wall Balls (20/14lbs.)

EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Wall Balls (20/14lbs.)

EMOM x 4min.
Odd: 15/12 Cal Row or 12/9 Cal Bike or 200m Run
Even: 50 Double Unders

EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Wall Balls (20/14lbs.)

No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.

Score is the final push press weight. BUT… You can only put your score in if you finished all the above EMOMs 🙂

B.) at the 28min. Mark….

5 Rounds:
20sec. of Max HSPU’s
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest

If you have ever done an old school workout called “JT” then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is… But man is it SPICY!

If you need to scale HSPU’s today you can choose one of these:

1) L-Sit DB Press
https://www.youtube.com/watch?v=VKAVy-3bDEQ

2) Lateral DB Raises since today is mostly shoulder intensive.

RX+ is for people who do ring dips today.

Mobility:

-SHOULDER HEALTH 

*seated shoulder squeeze 30sec hold 3x

*PVC shoulder pass throughs 10 pass throughs 3x 

*cuban press with PVC 10presses 3x

Booty Crew:

A.) Complete 4-5 Sets:

10-12 Dead Stop Hip Thrusts with 5 pulses at the top of each rep

Superset with Max Reps Glute Bridges with the same barbell (try to keep constant tension on these and don’t rest the bar on the floor the whole set)

*The weight should be really heavy on the Hip Thrust, I want it to feel like a heavy single every time you lift it.

B.) EMOM 40 min: Max reps each min LOVED THIS LAST WEEK!

Min 1) Banded Curtsy Rt Leg
Min 2) Banded Curtsy Left Leg
Min 3) Plank weighted if possible
Min 4) Reverse Sit Ups (try it holding your barbell)
Min 5) Banded Single Leg RDL Lt Leg
Min 6) Banded Single Leg RDL Rt Leg
Min 7) Hollow Hold
Min 8) Tap Crunches
Min 9) Handstand Kick Ups
Min 10) REST

Categories: WOD