Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Common sense is genius dressed in its working clothes.” ―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 Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Power Clean
Power Clean 3×3
3 Power Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
Front Squat 3×3
3 Front Squats x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
80-60-40
Double Unders
15-12-8
Strict Pull-Ups
Kipping Handstand Push-Ups (+Abmat)
**If you would like to do Strict HSPUs cut reps to 8-6-4
Cool Down
Warm-up (No Measure)
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll calves