Jeffrey Adler’s Dynamic Preparation for the 2023 CrossFit Games

Adler is stepping up his athletic preparation after finishing in the top five last year.

Jeffrey Adler has been a staple at the annual CrossFit Games for what will be five years in a row. After finishing in the top five in 2022, the Canadian athlete will now look to oust reigning two-time men’s singles champion (2021-2022) Justin Medeiros for the crown. Before officially earning his place in the 2023 iteration of the Games, Adler emerged in 2023 by winning the Men’s CrossFit Open and the 2023 North American East Semifinal. He will be looking to build on that momentum in his training.

On July 7, 2023, Buttery Bros shared a video on their YouTube channel. where they received an inside look at how Adler is training for his last shot at the Games.

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At the time of the video, Adler was roughly six weeks away from the 2023 Games. He explained that this part of his training process was more flexible than in the past.

Pre-Workout Regime

Adler starts her day accordingly with some dynamic stretching. The athlete uses a wall, the floor, and a small ball to accommodate the training demands of his day. The main objective of him was to prepare the back and shoulders.

Adler diagrammed her supplement stack, which begins with a pre-workout energy drink in the morning. He then takes a BCAA powder in the afternoon, which provides electrolytes and amino acids for post-workout performance and recovery. Citrulline and beta-alanine are its final components.

Full day of training

Here is an overview of the Adler training program shown in the video.

speed bike intervals

Adler does two rounds of timed intervals after warming up for about 20 minutes on a stationary bike. The intervals had times ranging from two to four minutes with goals of achieving between 150 and 400 watts. Adler’s watt average over 40 minutes was 292. By comparison, the Buttery Bros stayed in the 170-190 range.

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muscular medley

Both Adler and Buttery Bros completed three rounds of the following, by time, during this segment:

  • dead weight — 142.9 kilograms (315 pounds), five reps
  • Burpee bodybuilding — Five repetitions
  • Muscle-ups with a burpee bar — Five repetitions
  • Yoke Bar Muscle-ups — Five repetitions
  • dead weight — 142.9 kilograms (315 pounds), five reps

At the end of each circuit, everyone rested for two minutes. Adler posted a time of 2:22 in her final round. Each athlete accomplished all 45 muscle-ups.

12 minute EMOM

Adler explained that this third workout is aimed at starting a round of exercises “every minute on the minute.” That meant that he performs his moves starting at the top of a minute and uses the remaining time as rest:

  • parallel bar traverse — Three repetitions
  • double crosses below — 15-20 repetitions
  • ski erg – 60 seconds

Adler explained his crossover technique: trying to shift as much of your weight as possible to each support arm before swinging across the parallel bars. Double crossovers were a challenging event that cost many competitors, including five-time champion Tia-Clair Toomey, valuable points when she debuted at the 2022 CrossFit Games. The move requires athletes to use stamina, coordination and fast-twitch movements to complete all repetitions without stumbling. The Ski Erg is an imitation of upper body skiing movements, requiring the lats and overall upper body strength.

After the 12 minutes required for the third workout, the group left for an extended rest and breakfast.

traditional weightlifting

Adler warmed up with 20 box jumps before lifting weights after breakfast. He then did box speed squats using a safety squat bar and resistance bands for nine sets of three reps. The idea was to improve dynamic movement rather than necessarily focus on weight or technique. To further combine cardio and strength training, a 30-second set was performed.

Next, Adler performed speed deadlifts, this time focusing on how quickly he could complete his pulls with lighter loads for another nine sets of three. He would finish the day’s general workout routine with “accessory” moves, such as one-legged Romanian deadlifts and core training.

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Adler enjoyed alternating hot and cold therapy after the training session that lasted more than two and a half hours. She spent a few minutes in the steam room and a few minutes with a cold plunge. Part of the goal was to reduce inflammation in the knees and address heart rate variability (a measure of overall recovery).

Adler’s CrossFit Games journey is not complete. She will attempt to win her first men’s singles title in Madison, WI in early August 2023.

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