Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Persistent people begin their success where others end in failure.” —Edward Eggleston


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


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 (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)