Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds

8 Cal Bike

8 Burpees

16 Double Unders

Weightlifting

Back Squat

Back Squat:

– Establish an 8 RM for the day.

Try and reach a heavy 8 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 8 rep for the final attempt.

Metcon

PEARL HARBOR 12.7.41 (Time)

For Time

12 Ring Dips

7 Power Cleans (165/105 lb)

41 Double-Unders

12 Ring Dips

7 Back Squats (165/105 lb)

41 Double-Unders

12 Ring Dips

7 Shoulder-to-Overheads (165/105 lb)

41 Double-Unders

Cool Down

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll Lower Back

Calf Stretch

https://www.youtube.com/watch?v=f1HzSAuB-Vw

Foot Smash

https://www.youtube.com/watch?v=636EQMF2tME

Teaching Video

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