Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The line between failure and success is so fine…that we are often on the line and do not know it.” ―Elbert Hubbard


Warm-up (No Measure)

3 sets:

1:00 Bike (easy)

1:00 Row (easy)

5 Clean and Jerks (build in weight each set)


Metcon (No Measure)


6 sets

Bike 20/16 Calories

Row 20/16Calories

6 Clean and Jerks (155/105)

Assistance Work

Warm-up (No Measure)

Diamond Pushups 5×10

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

Chin-ups 5×10

Focus: Quality form on pushups and chin-ups. Chin-ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.

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)