Adelphos Athletics – CrossFit
Warm-up (No Measure)
“I have been impressed with the urgency of ‘doing.’ Knowing is not enough; we must apply. Being willing is not enough; we must DO.” —Leonardo da Vinci
Warm-up
Warm-up (No Measure)
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Metcon
Metcon (Time)
For time:
21 Overhead squat (75/55)
30 Pull-ups
15 Overhead squat (75/55)
24 Pull-ups
9 Overhead squat (75/55)
18 Pull-ups
RX+
For time:
21 Overhead squat (95/65)
42 Pull-ups
15 Overhead squat (95/65)
30 Pull-ups
9 Overhead squat (95/65)
18 Pull-ups
14 Min Time Cap
Assistance Work
Warm-up (No Measure)
5 sets
Advance:
1-minute Handstand Hold
1-minute Plank (elbows)
Intermediate:
30-45 Second Handstand Hold
30-45 Second Plank (elbows)
Beginner:
30-45 Second Overhead Barbell Hold
30-45 Second Plank from the knees (elbows)
* Try and rest no more than 30 seconds between movements *
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)