Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Persistent people begin their success where others end in failure.” —Edward Eggleston
Warm-up
Warm-up (No Measure)
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Weightlifting
Clean and Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
**Add a little more weight then you did the last time we did this scheme.
Metcon
Metcon (2 Rounds for reps)
With a partner
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Push-Ups
-Rest 1 Minute-
~Partner 1 starts on the row, Partner 2 will start on the row when Partner 1 Moves to the Push Ups. You will add reps together for tow total numbers of total Calories and total Push Ups
Cool Down
Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)