Workout of the Day Thursday Sept 15th 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. 
New meals are in the fridge and ALMOST SOLD OUT!

CrossFit:

A.) 3 Total Sets:

(0-2min.)
30/20 Cal Row or 20/12 Cal Bike or 400m Run

(2-4min.)
5 Front Squats at 75-85% effort

(4-6min.)
Max Effort Weighted DB Sit-Ups (45/30lb.)

(6-8min.)
5 Deadlifts at 75-85% effort

*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.

*For scoring, I want the weight of the Front Squat and Deadlift COMBINED

*DB Weighted Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I

at the 29min. Mark….

6min. AMRAP:
6 Toes-To-Bar
9 American KB Swings (70/53lbs.)

After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!

Booty Crew:

50 Barbell Hip Thrusts with a pulse at the top (this should be multiple sets)
50 Arnold Press
50e Step Downs (weighted)
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:

(From 0-5min.)
500m Row
.5 Mile Assault Bike

*Ladies can do .3 or .4 on the bike
(From 5-10min.)
AMRAP:
8-10 DB Floor Press (45/25s+)
6-8 Kipping Chin-ups (underhand grip)
(From 10-15min.)
500m Row
.5 Mile Assault Bike
(From 15-20min.)
5min. AMRAP:
8-10 Incline DB Bench Press 45/25s+
6-8 Kipping Pull-ups (regular grip)

Pull-Up Scale (Inverted Row):
https://www.youtube.com/watch?v=StFgXWeTUiU
(From 24-36min.)
3 Rounds:
Min. 1) Max Plate Rows
Min. 2) Max Plate Push-Ups
Min. 3) Max Plate Ground To Overheads
Min. 4) Rest

Plate Row & Push-Up Demo:
https://www.youtube.com/watch?v=f283li7YZuE

Plate Ground To Overhead Demo:
https://www.youtube.com/watch?v=U3x_-pSUvXA

Daily D:

REST DAY

Full Body Aesthetics Day 53:

Progressive Overload Movements (RPE: 9-10)
Single Leg Deadlift (2 x 6)
https://www.youtube.com/watch?v=67FjI6131TA

– DELOAD WEEK
– 6 reps on each leg
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.

Rest 2-3min. between sets

Seated DB Military Press (2 x 8 )
https://www.youtube.com/watch?v=Sq2rCw1VlgM

– DELOAD WEEK
– Use 30% of the heaviest weight you hit on the cycle for just 2 sets.

Rest 2min. between sets

Accessory Movements (RPE: 7-8)
DB Bench Press (Superset)
https://www.youtube.com/watch?v=s5gbPzuHDRE

8-10 Flat DB Bench Press
Immediately into;
8-10 Single Arm DB Bent Over Row (ea. arm)

Rest 90sec. Repeat For 2 Total Sets.

Single Arm DB Bent Over Row
https://www.youtube.com/watch?v=LIGW2GNSm7g

(Put your weight from the superset here)
Barbell Skull Crushers  (Superset)
https://www.youtube.com/watch?v=nthD2PVZNX0

8-10 Barbell Skull Crushers
Immediately into;
8-10 Alternating DB Curls (ea. arm)

Rest 90sec. Repeat For 2 Total Sets.

Alternating DB Curls
https://www.youtube.com/watch?v=Wqk9SxtHm2U

(Put your score from the superset here)
Standing Barbell Calf Raises  (4 x 10 )
https://www.youtube.com/watch?v=G4RJBMAoypw

Set 1: 75% Effort
Set 2: 85% Effort
Set 3: 95% Effort, then strip half the weight off and do a burnout set to failure.
Set 4: Same as set 3
How to read “RPE”
RPE means “rate of perceived exertion.” 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!
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)

Categories: WOD