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
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)
-into-
4 min AMRAP
Build on Back Squats
* Build up to starting weight in 3-5 working sets *
Weightlifting
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
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