The 2023 CrossFit Games results were not what two-time Fittest Man on Earth® Justin Medeiros anticipated. After finishing 29th and 37th in the first two events, following a pair of bike crashes in the first event, Medeiros couldn’t catch up on the leaderboard by the end of the competition.
On Sept. 16, 2023, Medeiros returned from some vacation time and published a video on his YouTube channel wherein he shared his first week of programming back in the gym. Check it out below:
Although Medeiros took time off after the 2023 CrossFit Games to analyze his performance and plan for the 2024 season, he performed infrequent low-volume workouts to maintain his fitness.
Medeiros did two circuits on the first day:
Five rounds on a five-minute timer:
- Chest-To-Bar Pull-Ups
- Ring Push-Ups
- Wall Balls
- C2 Bike for Calories (for the remainder of the five minutes)
Medeiros didn’t reveal the exact number of reps he did for each exercise.
Two rounds of five-minute EMOMs (every minute on the minute):
Medeiros did not go into detail about which ab exercises he trained.
Day Two — Active Rest Day
30-minute AMRAP (as many reps as possible):
- 10 Basketball Free Throws
- 10 Calorie Row For Every Miss
On his rest day, Medeiros practiced his basketball shot. He attempted 10 free throws in a round with the stipulation that he would burn 10 calories on the Concept2 RowErg for each missed shot.
Medeiros did between 50 to 80 calories on the rower in every round. “Basketball is not my sport,” said Medeiros, who concluded his rest day with mobility training.
The high-volume day comprised two circuits:
Three rounds of:
Rest three minutes, then:
- Deadlift (225 pounds)
- Bar-Facing Burpees
- Calorie Row
2023 Rogue Invitational
Without divulging details, Medeiros revealed that he will compete in a powerlifting meet on Dec. 16, 2023. On the CrossFit front, Medeiros is expected to compete in the 2024 CrossFit Open. He is not on the roster for the 2023 Rogue Invitational in Round Rock, TX, on Oct. 28-29, 2023, as of Sept. 21, 2023.
Featured image: @justinmedeiros34 on Instagram