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

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