Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

3 sets

5 Kip Swings

10 Ring Rows or 5 Pullups

5 Perfect Pushups

– into –

3 sets (Empty Barbell)

3 Hang Clean High Pull

3 Hang Muscle Clean

3 Push Press

3 Hang Squat Clean

Weightlifting

Hang Clean (in a 10min Window)

Work up to a 3RM Hang Clean for the day

You should be working towards this weight in about 5-6 working sets.

Go up in weight as you feel comfortable

Metcon

Metcon (Time)

For Time

21-15-9

Push Press (95/65)

Pull-Ups

– At 10:00-

15-12-9

Shoulder to Overhead (135/95)

Chest to Bar

Cool Down

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

Couch Stretch

https://www.youtube.com/watch?v=ulgAOykAgV4

Twisted Cross

https://www.youtube.com/watch?v=eNJI0cX6hQw

Bicep wall stretch

https://www.youtube.com/watch?v=QY4gCIYbGQk

Teaching Video

Metcon (No Measure)

How much power is your turned out feet costing you?

https://youtu.be/eUCQzg7-4Es