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 (No Measure)

Crossover Symmetry Warmup or Banded 7’s


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)


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 (Time)


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)