Workout of the Day Tuesday Sept 20th 2022

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:

We have a 4 part section here with 4 separate scores! Go hard on each one and let’s see where everyone stacks up today!

Here’s the flow:

Coaches start Athletes on different cardio so everyone gets to use a machine for either Part A or part C. 

A. (0-8min.)
1 Mile Run

B. (8-16min.)
Find your 3 Rep Max Deadlift

C. (16-24min.)
Row 100/70 Cal or Bike 70/50 Cals

D. (24-32min.)
Find your 3 Rep Max Bench Press

Accessory Work:
Just some optional work today if you want and you’re feeling up to it after all that!

3-4 Sets:
15 Set Landmine Sit-Ups
*5 Reps on the right arm
*5 Reps on the left arm
*5 Reps on both arms

Movement Demo:
https://www.youtube.com/watch?v=J99PE_At6hQ

Booty Crew:

45 min to finish: 

5 Rounds of:
12e Double Bicycles (feet banded if you want to make it harder)
12-15 Shouldered Landmine Deficit Lunge (facing the plate, add a little pulse at the bottom for extra spice)

Immediately into;

5 Rounds of:
15e Mermaids
12-15 Seated DB Deadlifts

Immediately into;

5 Rounds of:
15-18 DB Weighted Sit Ups
12-15 Bench Supported Single Leg RDL (band optional)

Immediately into;

5 Rounds of:
20 Ball Crunches (lying on the ball)
12-15e Heavy Curtsy Step Ups

Sweat:

We’ve done a similar workout in the past with different movements. I’m really feeling this one! Can you finish!?

Ladies Start at 13 🙂

Metcon (Time)
35min. AMRAP:
14 Cal Assault Bike
14 Toes-To-Bar
14 Barbell Bench Press
14 Cal Row
14 Wall Balls (20/14lb.)
14 DB Russian Twists (35/25lb.)

… Then 13 of all that
… Then 12 of all that
… Then 11 of all that
… All the way to 1.

Bench Press Weight Suggestions:
Men: 95-135lbs.
Women: 55-65lbs.

*Left + Right = 1 rep on Russian Twists

Daily D:

8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.

With a nonstop running clock….
Min. 1) 60 Double Unders
Min. 2) Max Burpees

*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That’s 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.

Full Body Aesthetics Day 2:

Flat Barbell Bench Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM

*Rest 2-3min. Between Sets

Accessory Movements (RPE: 7-8)
Landmine Lunges (3 x 15)
Barbell Row (Pronated Grip) (3 x 10 )
DB Shoulder Swings  (3 x 15)
Double DB Tricep Extension (3 x 12 )
Seated DB Calf Raises
https://www.youtube.com/watch?v=WSOtYQLefI8

https://www.youtube.com/watch?v=WSOtYQLefI8

Holding a set of DBs in your hands complete 8 rounds straight of: 20sec. of standing calf raises 10sec. of rest but still holding the DBs *Goals: whatever # you get on the first set, try and stay within 2-3 reps of that for all 8 rounds. This will be done in 4min. and it is going to crush your calves and forearms. *Recommended: Weights between 25-35lbs. for women and between 45-60lbs. for men.

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 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!
Categories: WOD