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?