Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Skill Work
Metcon (No Measure)
15 Minutes -Back Squat
starting at 135/95 for the next 15 minutes you will work up in weight for Back squats doing 5 reps each weight jump that you take. You have to do 5 reps at each weight jump so be smart about what jump you are taking and if you have to rest longer or if you feel you can make the leap.
Back Squat (15 Minutes going up in weight. 5 Reps each time)
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1 Minute Hang Cleans (95,65)
1 Minute Double Unders
:30 Seconds to Find max Watts on Bike.
:30 Second Break
On the Bike
-When finding your max watts on the bike you are going to find the highest wattage you can hold only breifly. Once you see your watts drop down then you are done on the bike. You have :30 seconds to get there. Its the same thought as a 40yrd Dash. Short, Intense, then its over.