Adelphos Athletics – CrossFit
Warm-up
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)
Weightlifting
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
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
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)