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)
“Do not wait for leaders; do it alone, person to person. Be faithful in small things, because it is in them that your strength lies.” —Mother Teresa
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
Monster Walk Warmup
-into-
5 min AMRAP
30-sec assault bike
3 Thrusters (Light)
6 Kip Swings
9 Sit-Ups
Weightlifting
Deadlift
Deadlift 5×5
5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Metcon (AMRAP – Reps)
0:00-3:00
2 rounds:
10 Overhead Squats (75/55 lb)
10 Pull-Ups
3:00-6:00
2 rounds
12 Overhead Squats (75/55 lb)
12 Pull-Ups
6:00-9:00
2 rounds
14 Overhead Squats (75/55 lb)
14 Pull-Ups
* Follow the pattern until you fail to complete both rounds *
Cool Down
Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
QL Stretch
https://www.youtube.com/watch?v=z_Uxp3h_YBU