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
Warm-up (No Measure)
3 sets:
1:00 Bike (easy)
1:00 Row (easy)
5 Clean and Jerks (build in weight each set)
Metcon
Metcon (No Measure)
NOT FOR TIME
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)