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