Workout of the Day Thurs Sept 22nd 2022

Meals this week: Strawberry Cheesecake Pancakes, Oatmeal Bake, Chocolate PB & Banana Waffles, Greek Chicken Bowl, Sun dried Tomato Chicken Pasta, Chicken Ceasar Salad, Ground Turkey Protein Bowl.
Family fun night Friday ay BreakPoint in PB. 5:30pm-7.
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. Bowling on friday and our annual TRIATHLON on Sunday Oct 2nd. 

 

CrossFit:

Working on some squat clean technique today! Focus on really bringing that bar in close to the hip pocket, getting a good triple extension (ankles, knees, and hips full locked out), and then throwing yourself under the bar FAST!

The progression is meant to start out light and slowly build in weight. Swap out weights at anytime, but I threw the 1min. rest in there to give you some extra time before the rep decrease and you most likely throw a lot more on.

Try NOT to power clean and then do a front squat today… We are doing a lot of that in part b below 😉

A.) Squat Clean 
Every 60sec. x 5 Rounds:
3 Squat Cleans

Rest 1min.

Every 60sec. x 4 Rounds:
2 Squat Cleans

Rest 1min.

Every 60sec. x 3 Rounds:
1 Squat Clean

B.) 20min. to try and finish….

50 Hang Power Cleans (95/65lb.)
*Every-time you break, complete 7 Toes-To-Bar

50 Front Squats (95/65lb.)
*Every-time you break, complete 7 American KB Swings (53/70lb.)

50 Toes-To-Bar
*Every-time you break, complete 5 Hang Power Cleans

50 American KB Swings
*Every-time you break, complete 5 Front Squats

Your goal on this one, is to get the biggest unbroken sets possible so that you don’t have to do the penalties. How fast can you get this one done!? And… Can you finish at all!?

ADV Men: 115lb. and a 70lb. KB
ADV Women: 75lb. and  a 53lb. KB

Score is rep you completed out of 200 total. You do not get points for the penalties. If you finish in the time cap, then put 200 with your time in the comments.

Booty Crew:

50 Barbell Hip Thrusts with a pulse at the top (this should be multiple sets)
50 Arnold Press
50e Deficit Reverse Lunges
50 Bent Over Rows (wide + Narrow = 1)
50 Barbell Glute Bridges with banded abduction at the top
50 Banded Triceps Push Down
50e Seated Alternating Banded Abduction
50 6-ways
50e Barbell Kneeling Single Leg Goodmorning
50 Banded Pull Aparts

Sweat:

In Teams of 2:

40min. to finish…

Run 800m
80 Double DB Hang Power Cleans
Row 800m
80 Double DB Push Press
Run 800m
80 Pull-Ups
Row 800m
80 Push-Ups
Run 400m
40 Double DB Hang Power Cleans
Row 400m
40 Double DB Push Press
Run 400m
40 Pull-Ups
Row 400m
40 Push-Ups

Team workout in the middle of the week to keep you guys/gals FIRED UP! Looks SO fun! Enjoy!

Only 1 person works at a time. Break up the rep however you like. Ideally, on the cardio, you do 200m intervals however 🙂

Men’s Weight: 45-50lbs.
Women’s Weight: 30-35lbs.

Double DB Hang Power Clean:
https://www.youtube.com/watch?v=MmcHmvGzEUQ

Daily D:

REST DAY

Full Body Aesthetics Day 4:

REST DAY

 

Categories: WOD