Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
3:00 Bike
– into –
3 sets
5 V Ups
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Jumping Air Squats
– into –
3 Sets
5 Slow and Controlled Banded Back Squats
20 sec. Knee Plank
Weightlifting
Back Squat (Back Squat: – Establish an 6 RM for the day. )
Try and reach a heavy 6 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 6 rep for the final attempt.
Metcon
Metcon (Time)
5 Rounds
12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
Time Cap: 17 Minutes
Pick a weight that will allow you to finish each round in around 230-300
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 upper back