[ad_1]
Adler is stepping up his athletic preparation after finishing in the top five last year.
Jeffrey Adler has been a staple of the annual CrossFit Games for what will be five consecutive years. After finishing in the top five in 2022, the Canadian athlete will now be looking to topple the two-time defending men’s individual champion (2021-2022) Justin Medeiros for the crown. Before officially earning his spot in the 2023 iteration of the Games, Adler surged into 2023 by winning the men’s CrossFit Open and the 2023 North America East Semi-Final. He will look to capitalize on this momentum in his training.
On July 7, 2023, the Butter Brothers shared a video on his YouTube channel where they got a glimpse of how Adler is training for his final opportunity at the Games.
At the time of the video, Adler was about six weeks away from the 2023 Games. He explained that this part of his training process was looser than it had been in the past.
Pre-workout diet
Adler starts his day accordingly with some dynamic stretching. The athlete uses a wall, the floor and a small ball to adapt to the training demands of their day. The main objective was to get his back And shoulders prepared.
Adler schematized his stack of supplementswhich begins with a pre-workout energy drink mornings. He then takes a BCAAs afternoon powder, which provides electrolytes and amino acids for performance and post-workout recovery. Citrulline and beta-alanine are its final components.
Full training day
Here’s a look at Adler’s training program featured in the video.
Speed Bike Intervals
Adler completes two laps at timed intervals after warming up for about 20 minutes on a stationary bike. The intervals had durations ranging from two to four minutes with goals of reaching between 150 and 400 watts. Adler’s 40-minute average watts were 292. By comparison, the Buttery Bros stayed in the 170-190 range.
muscle mix
Both Adler and the Buttery Bros have completed three rounds below, for time, during this segment:
- Deadlifts — 142.9 kilograms (315 pounds), five repetitions
- Burpee Muscle-Ups — Five repetitions
- Burpee bar muscle-ups — Five repetitions
- Muscle Ups Yoke Bar — Five repetitions
- Deadlifts — 142.9 kilograms (315 pounds), five repetitions
At the end of each circuit, everyone rested for two minutes. Adler clocked 2:22 on his final lap. Each athlete performed all 45 muscle-ups.
12 minute EMOM
Adler explained that this third workout is to start a series of exercises “every minute to the minute.” This meant that he would cycle through his movements starting at the beginning of a minute and use the remaining time as a rest:
- Parallel bar traverse — Three repetitions
- Double-under crosses — 15-20 repetitions
- Ski Erg – 60 seconds
Adler explained his traversal technique – trying to shift as much of his weight as possible onto each support arm before moving along the parallel bars. The double-sub crossings were a tough ordeal that cost many competitors, including the five-time champion Tia Clair Toomeyvaluable points on his debut at CrossFit Games 2022. The move requires athletes to use stamina, coordination, and quick movements to complete all reps without tripping. The Ski Erg is an imitation of the movements of the upper body in skiing, which requires lats and overall upper body strength.
After the 12 minutes required for the third practice, the group left for a long break and breakfast.
Traditional weightlifting
Adler warmed up with 20 box jumps before lifting weights after breakfast. He then rolled through boxed speed squats using a safety squat bar and resistance bands for nine sets of three repetitions. The idea was to improve dynamic movement instead of necessarily focusing on weight or technique. To further combine strength and cardio training, one set was performed 30 seconds.
Afterward, Adler performed fast deadlifts, this time focusing on how fast he could perform his pull-ups at lighter loads for nine more sets of three. He rounded out the day’s overall workout routine with “incidental” moves, like single leg romanian deadlifts and basic training.
Recovery
Adler enjoyed the hot-cold alternating therapy after the workout, which lasted more than two and a half hours. He spent a few minutes in the hammam and a few minutes with a cold dip. Part of the goal was to reduce knee inflammation and combat heart rate variability (a measure of overall recovery).
Adler’s CrossFit Games journey isn’t over. He will look to win his first-ever individual men’s title in Madison, WI in early August 2023.
[ad_2]
Source link
