Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Let fear be a counselor and not a jailer.” —Tony Robbins
Warm-up
Warm-up (No Measure)
1:00 on Each Machine (moderate pace)
(Bike, Row)
– into –
3 sets
10 Sit-Ups
6 Box Overs
8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight)
Metcon
Metcon (3 Rounds for reps)
3 Rounds (go through each workout below, then repeat 2 more rounds of each as they are laid out)
AMRAP 3 Minutes
500m/400m Row
Max Alternating V-Ups
-rest 60 seconds-
AMRAP 3 Minutes
500m/400m Row
Max Box Jump Overs (24/20)
-rest 60 seconds-
AMRAP 3 Minutes
500m/400 Row
Max Hang DB Clean and Jerk (50/35)
-rest 60 seconds-
-no additional rest between rounds-
Assistance Work
Metcon (No Measure)
Seated Arnold Press
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Standing DB Lateral Raise
4 sets: 10 reps
*Build to a light/moderate weight, stay the same or increase across sets
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back