Workout of the Day Wed Sept 21st 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:

A.) Push Jerk 

BIG Push/Pull EMOM

EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One

Options:
*30sec. of Kipping Pull-Ups
*5 Muscle Ups
*2 Rope Climbs or 5 Towel Pull Ups
*3-5 Weighted Pull-Ups

Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground. Put your heaviest weight in for the score.

B.) 15min. AMRAP:
5-10-15-20-25
Burpees
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders

Not too sure if this one is finish-able  in 15min. or not, BUT I do think it will be very close for some of you! Let’s see 🙂

For the record the flow goes like this..

5 burpees + 10 Wall Balls + 20 DU’s
then,
10 burpees + 20 Wall Balls + 40 DU’s
then,
15 burpees + 30 Wall Balls + 60 DU’s
…and so on….

Mobility:

-Prone Scorpion 3 x ea side

Kneeling thoracic rotations x 10 ea side 

Preacher stretch x 1min

Booty Crew:

A.) 25 min to finish 4-5 sets (4:30 class 20 min)

15 Banded Hip Thrusts + 15 Kas Glute Bridges

Max standing Banded Abductions *try to do a few more reps than last week

*Rest as needed after each set

B.) 4 sets *I really want you to use the heaviest weights here as possible 

16-18 Heavy Bulgarian Split Squats

16-18 Bulgarian Deadlift

20-25 Plate Abductions

25+ Ball Crunches

25+ Barbell Roll Outs

Sweat:

– Lets see if you can get all this work in on every round!
– Ladies suggested calories are 18 on the bike and 25 on the row.
– Advanced: 30 Cal Bike and 30 Cal Row for men and 25 or each for women.Score is how many sections you finish 🙂

(0-5min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!
(5-10min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!

*Close stance DB squat is just like a regular goblet squat but with your feet stuck together. There is no space between.
(10-15min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″
(15-20min.)
25 Cal Bike
25 Cal Row
*Break it up however you like!
(20-25min.)
20 Close Stance DB Squats 50/35lb.
40 Sit-Ups
60 Double Unders
*Break it up however you like!
(25-30min.)
30 DB Deadlifts (70/50s)
15 Burpee Box Jumps 24/20″
Accessory Work:

Some Extra Bonus work if you’re feeling up to it!

HEAVY Single Arm KB Farmer Carry for 400-800m
*Use a 70lb KB for men and 53lb for women
*Try to go as long as possible without putting it down
*You may switch arms at anytime
*Do not run. WALK. The time under tension is the challenge. Not how fast you finish.

Daily D:

You owe me a 10min. TOTAL PLANK HOLD.

The clock starts with you performing;

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

IMMEDIATELY into your 10min. Plank Hold

EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.

Time Cap: 30min.
Weight: 45/30s

This is a SUPER FUN challenge and hell of a workout!

Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions 🙂

*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Full Body Aesthetics Day 3:

Progressive Overload Movements (RPE: 9-10)
Deadlift
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)
High Band Fly  (3 x 25 )

https://www.youtube.com/watch?v=ZT3FN9KAhvg

– 25 Reps on EACH side.
– Should feel like failure each time.Rest 60sec. after you complete both sides

Incline Seal Rows (3 x 10 )
Banded Face-Pulls (4 x 20 )

https://www.youtube.com/watch?v=43P-I43uzRw

*Should feel like failure each time.
*Shoulder strength piece onThursday, so keeping this low on the resistance.

Rest 90sec. between sets

Single DB Arm Blaster (Banded)

https://www.youtube.com/watch?v=qT2fkFf604U

Complete the following superset:

10-12 Single DB Bicep Curls
immediately into;
10-12 Single DB Skull Crushers

Rest 90sec. between sets. Repeat for 3 total sets.

Weighted Hanging Knee Raises (4 x Failure )

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

– 4 sets to failure!
– Rest 60sec. Between Sets.
– Go heavy on the DB today. 20+lbs.
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