Adelphos Athletics – CrossFit


Metcon (No Measure)

10-minute Amrap

1:00 Machine of choice

10 Banded Good Mornings

10-sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Alt. Dumbbell Snatch (lightweight – focus on transition)


Back Squat

Back Squat:

– Establish a 4 RM for the day.

Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.

**Try and reach a heavy 4 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 4 rep for the final attempt.


Metcon (Time)


Handstand Push-Ups

Alternating Dumbbell Snatch (50/35)

Time cap: 14 minutes

Cool Down

Metcon (No Measure)

1 min couch stretch (each side)

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

1 min foam roll lats (each side)