Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you take too long in deciding what to do with your life, you’ll find you’ve done it.” —George Bernard Shaw

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 reps at each movement

-into-

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

Squat Snatch

Snatch 3×2

3 Squat Snatch x 2 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift

Snatch Grip Deadlift 3×2

2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

21-15-9

Deadlifts (135/95)

Push Ups

-rest 1 Min-

15-12-9

Deadlifts (185/125)

Push Ups

-rest 1 Min-

9-7-5

Deadlifts (225/155)

Push Ups

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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