Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Start where you are with what you have. Make something of it, and never be satisfied.” ―George Washington Carver
Warm-up
Warm-up (No Measure)
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets
5 Knees to Elbows
5 Lunge Steps (each side)
5 Single Arm DB Strict Press (light weight -each side)
5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot)
Weightlifting
Split Jerk
Split Jerk 1×1
10-15 Minutes of Practice
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.
Metcon
Metcon (Time)
Independence
70 Toes-to-bar
Every time you break, perform a 30ft Dumbbell Overhead Walking Lunge (50/35) [alternate arms each round]
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)