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