Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Once you make a decision, the universe conspires to make it happen.” ―Ralph Waldo Emerson
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Squat Snatch
Snatch 3×3
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
Snatch Grip Deadlift 3×3
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
21-15-9 (16-12-8 women’s calories)
Calorie Row
9-7-5
RKB Swings (70/53)
@10:00
45 Calorie Row (36 women’s calories)
21 RKB Swings (70/53)
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose