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