Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Without ambition, one starts nothing. Without work, one finishes nothing. The prize will not be sent to you. You have to win it.” —Ralph Waldo Emerson


Warm-up (No Measure)

6 min AMRAP

30 sec single unders

10 Banded Air Squats

5 Dumbbell Suitcase Deadlifts (each)

5 Hang Dumbbell Power Cleans (each)

5 Dumbbell Shoulder to Overhead (each)


4 min AMRAP

Build on Back Squats

* Build up to starting weight in 3-5 working sets *


Back Squat

Back Squat 10×3

3 Back Squat x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Double Unders

8 Alt. DB Clean and Jerk (50/35)

Assistance Work

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back