Announcements
Time to order Open shirts! Go to the link below and check out this years design and have it shipped directly to your house!
https://shoponep.printavo.com/merch/adelphosathleticsopen2022
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
Warm-up (No Measure)
Monster Walk Warm up
-into-
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)
Weightlifting
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
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