Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Go as far as you can see, and you will see further.” ―Zig Ziglar
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
Monster Walk Warmup
-into-
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)
Weightlifting
Deadlift
Deadlift 5×3
5 Sets of 3 Deadlifts @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
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)