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