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)

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