Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The path to success is to take massive, determined action.” —Tony Robbins

Warm-up

Warm-up (No Measure)

2 Sets

Monster Walk Warmup

-into-

3 sets (10:00 cap)

with Empty Bar

5 Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 High Hang Power Snatch

10 Alternating V-Ups

Weightlifting

Deadlift

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

Metcon (AMRAP – Reps)

7:00 Amrap

3-6-9-12 . . . .

Power Snatch (95/65)

Toes to Bar

RX+

7:00 Amrap

3-6-9-12 . . . .

Power Snatch (115/80)

Toes to Bar

Assistance Work

Metcon (No Measure)

~~Weighted Hip Thrust

5 sets: 10-15 reps

*Build to a heavy weight as long as form can be maintained across sets

~~Standing Tricep Extension w/ band

4 sets: 10 reps

Cool Down

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)
QL Stretch

https://youtu.be/z_Uxp3h_YBU

Thread the needle

https://www.youtube.com/watch?v=MfUx9FCOb1E

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