Adler is stepping up his athletic prep after a top-five finish last yr.
Jeffrey Adler has been a staple on the annual CrossFit Games for what shall be five consecutive years. After ending in the highest five in 2022, the Canadian athlete will now be seeking to topple two-time reigning Men’s Individual champion (2021-2022) Justin Medeiros for the crown. Before officially earning his berth within the 2023 iteration of the Games, Adler surged in 2023 by winning the Men’s CrossFit Open and the 2023 North America East Semifinal. He’ll be seeking to parlay that momentum into his training.
On July 7, 2023, the Buttery Bros shared a video on their YouTube channel where they received an inside have a look at how Adler is training for his latest Games opportunity.
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On the time of the video, Adler was roughly six weeks out from the 2023 Games. He explained that this a part of his training process was looser than it had been prior to now.
Pre-Workout Regimen
Adler starts his day accordingly with some dynamic stretches. The athlete utilizes a wall, the ground, and a small ball to ease into the demands of his day’s workout. The foremost focus was getting his back and shoulders prepared.
Adler diagrammed his complement stack, which starts with a pre-workout energy drink within the mornings. He then takes a BCAA powder within the afternoons, which offers electrolytes and amino acids for performance and post-workout recovery. Citrulline and beta-alanine are his final components.
Full Training Day
Here’s an summary of Adler’s training program featured within the video.
Speed Bike Intervals
Adler performs two timed interval rounds after warming up for about 20 minutes on a stationary bike. The intervals had times starting from two to 4 minutes with goals of achieving between 150 and 400 watts. Adler’s average watts over 40 minutes was 292. By comparison, the Buttery Bros stayed within the 170-190 range.
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Muscle-Up Medley
Each Adler and the Buttery Bros accomplished three rounds of the below, for time, during this segment:
- Deadlifts — 142.9 kilograms (315 kilos), five reps
- Burpee Muscle-Ups — Five reps
- Burpee Bar Muscle-Ups — Five reps
- Yoke Bar Muscle-Ups — Five reps
- Deadlifts — 142.9 kilograms (315 kilos), five reps
At the tip of every circuit, everyone rested for 2 minutes. Adler recorded a time of two:22 on his final round. Every athlete achieved all 45 muscle-ups.
12-Minute EMOM
Adler explained that this third workout has the aim of starting one round of exercises “every minute on the minute.” That meant he goes through his movements starting at the highest of a minute and uses whatever time is left over as rest:
- Parallel Bar Traverse — Three reps
- Double-Under Crossovers — 15-20 reps
- Ski Erg — 60 seconds
Adler explained his traversing technique — attempting to shift as much of his weight as possible to every supporting arm before shimmying along the parallel bars. The double-under crossovers was a difficult event which cost many competitors, including five-time champion Tia-Clair Toomey, invaluable points when it debuted on the 2022 CrossFit Games. The movement requires athletes to make use of stamina, coordination, and fast-twitch movements to finish all repetitions without stumbling. The Ski Erg is a mimic of upper body skiing movements, which requires lats and overall upper-body strength.
After the 12 minutes needed for the third workout, the group left for an prolonged break and breakfast.
Traditional Weightlifting
Adler warmed up with 20 box jumps before lifting weights post-breakfast. He then rolled through box speed squats using a security squat bar and resistance bands for nine sets of three reps. The concept was to enhance dynamic movement as an alternative of necessarily specializing in weight or technique. To further mix strength and cardio training, a set was performed 30 seconds.
Afterward, Adler performed speed deadlifts, this time centering on how briskly he could complete his pulls at lighter loads for an additional nine sets of three. He would close the day’s overall workout routine with “accessory” movements, like single-leg Romanian deadlifts and core training.
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Recovery
Adler enjoyed alternating hot-cold therapy following the training session which lasted greater than two and a half hours. He spent just a few minutes within the steam room and just a few minutes with a chilly plunge. A part of the aim was to scale back inflammation within the knees and address heart rate variability (a measure of overall recovery).
Adler’s CrossFit Games journey just isn’t complete. He’ll attempt to win his first-ever Men’s Individual title in Madison, WI, in early August 2023.