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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 (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


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 (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**


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)