Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Success is not obtained overnight; it comes in installments. You get a little bit today, a little bit tomorrow, until the whole package is given out. The day you procrastinate, you lose that day’s success.” ―Israelmore Ayivor

Warm-up

Warm-up (No Measure)

3 minutes

Jump Rope

-into-

3-4 sets

5 Box Step Ups

10 Hang Alt Db Snatch (Lightweight)

5 knees to elbows

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here

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)

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