Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Nature never repeats herself. The possibilities of one human soul will never be found in another.” ―Elizabeth Cady Stanton
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
-into-
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Power Snatch
3 Squat Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
Overhead Squat 3×3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
3 sets
100 Double Under
25 V-Ups (OR 25 GHDs )
20 Ball Slams (30/20) (OR 15 Kettlebell Swings (70/53))
– Complete a set every 7 minutes-
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