Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Don’t be too timid and squeamish about your actions. All life is an experiment. The more experiments you make, the better.” ―Ralph Waldo Emerson

Warm-up

Warm-up (No Measure)

2 Sets

Banded 7’s

– into –

3 sets

30-sec singles/doubles

3 Front Squats (empty bar)

3 Shoulder to Overhead (empty bar)

3 Thrusters (empty bar)

https://youtu.be/Gn0_1HAkEfE?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ

Metcon

Weightlifting

Metcon (Time)

Independence

80 Double Unders

20 Thrusters (75/55)

-@5:00 –

70 Double Unders

18 Thrusters (75/55)

-@10:00 –

60 Double Unders

16 Thrusters (75/55)

-@15:00 –

50 Double Unders

14 Thrusters (75/55)

RX+

100 Double Unders

20 Thrusters (95/65)

– @5:00 –

90 Double Unders

18 Thrusters (95/65)

– @10:00 –

80 Double Unders

16 Thrusters (95/65)

– @15:00 –

70 Double Unders

14 Thrusters (95/65)

~~Goal~~

Finish Each set in around 2 Minutes. Try and stay moving through the jumprope as best you can and try and find a rhythm with the thrusters and keep the bar moving. Stay light with the weight if its something that you struggle with.

Bench Press

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body

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