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

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