Adelphos Athletics – CrossFit

Warm-up (No Measure)

“F@*# self doubt. I despise it. I hold it in contempt, along with the hell-spawned ooze-pit of resistance from which it crawled. I will NEVER back off. I will NEVER give the work anything less than 100%. If I go down in flames, so be it. I’ll be back. ~Steven Pressfield”

Warm-up

Warm-up (No Measure)

10 min AMRAP

30 seconds Single Unders + 5 Double Unders

5 HR Push Ups

5 Birddogs (each side)

5 Dumbbell Goblet Squat (lightweight)

5 Up Downs to seal pose

Metcon

Metcon (No Measure)

5 Rounds

50 Double Unders

15 Dumbbell Front Squats (2×35/2×20)

10 Burpees over Dumbbells

Scale

5 Rounds

60 Single Unders

15 Single Dumbbell Front Squats (light)

10 Up Downs

RX+

5 Rounds

60 Double Unders

15 Dumbbell Front Squats (2×50/2×35)

10 Burpees over Dumbbells

~~Goal is to do all sets unbroken once you start them. Stay moving and keep great form.

Assistance Work

Pistols

10-ish Minutes of working Pistols. Working through positions and working some different positions then you have the last couple weeks. If you already are able to do them do small sets and keep the legs fresh. If you are close work some of the harder scales with bands or weights under heels and stay in that good position.

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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