Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Go as far as you can see, and you will see further.” ―Zig Ziglar


Warm-up (No Measure)

Banded 7’s


Monster Walk Warmup


3 sets

3 Dumbbell Front Squats (Light/practice transition)

3 Up Downs + Jump Over Bar

3 Muscle Cleans (Empty Bar)

3 Hang Power Cleans (Empty Bar)

3 High Hang Squat Cleans (Empty Bar)



Deadlift 5×3

5 Sets of 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)