Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Everyone has talent. What is rare is the courage to follow the talent to the dark place where it leads.” —Erica Jong

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

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

Squat Clean

Clean 3×3

3 Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Deadlift

Clean Deadlift 3×3

3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

Metcon (AMRAP – Reps)

4 Sets

AMRAP 3 Minutes

12 Pull-Ups

12 Box Jump Overs (24/20″”)

The Remainder of time complete max effort Wall Walks

-Rest 1 minute between sets-

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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