Adelphos Athletics – CrossFit


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


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 (Time)

For Time


Push Press (95/65)


– At 10:00-


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

Twisted Cross

Bicep wall stretch

Teaching Video

Metcon (No Measure)

How much power is your turned out feet costing you?