Announcements
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Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It’s a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” —Denis Waitley
Warm-up
Warm-up (No Measure)
3 sets (3:00 total)
30 second Row (moderate)/ 30 second Row (easy)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Weightlifting
Clean and Jerk
Power Clean + Push Jerk 10×5
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
Metcon (AMRAP – Rounds and Reps)
~With A Partner~
20 min AMRAP
150/125 Calorie Row
100 Synchro Sit Ups
150 Push Ups
**Split Reps as needed**
~Solo~
18 min AMRAP
15/12 Calorie Row
15 Abmat Sit-ups
15 Push-ups
Cool Down
Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)