Adelphos Athletics – CrossFit
Warm-up (No Measure)
“As we are liberated from our own fear, our presence automatically liberates others.” —Marianne Williamson
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* Perform 3-5 reps at each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean (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
Power Clean
Power Clean 3×2
2 Power Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
Front Squat 3×2
2 Front Squats x 3 sets @85% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
20 Min Amrap
15 Cal Row
30 Double Unders
Alternate full rounds with your partner.
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose