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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“God doesn’t hand you an easy life because you will grow in it. He hands you a dream with hurdles, obstacles, setbacks, battles and challenges because he knows the real you is at the finishing line.” —Shannon L. Alder


Warm-up (No Measure)

Monster Walk Warm up


3 sets

5 Strict Pull Ups or Ring Rows

4 Dumbbell Box Step-Ups (light weight)

4 Dumbbell Bench Press

4 Dumbbell Suitcase Deadlift (each side)


Bench Press

Bench Press 5×5

5 Bench Press x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Metcon (Time)

5 Strict Pull Ups

4 DB Box Step-ups (50’s/35’s)

6 Burpee Box Jump Overs (20)

8 Double DB Deadlifts (50s/35s)

10 Strict Pull Ups

8 DB Box Step-ups (50’s/35’s)

12 Burpee Box Jump Overs (20)

16 Double DB Deadlifts (50s/35s)

20 Strict Pull-Ups

16 DB Box Step-ups (50’s/35’s)

24 Burpee Box Jump Overs (20)

32 Double DB Deadlifts (50s/35s)

Goal: Finish in 16-18 Minutes

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body