Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Do not sit still; start moving now. In the beginning, you may not go in the direction you want, but as long as you’re moving, you’re creating alternatives and possibilities.” ―Rodolfo Costa
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Power Snatch
Power Snatch 3×2
2 Power Snatch x 3 sets @75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
Overhead Squat 3×3
3 Overhead Squats x 3 sets @70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 RKB Swings (70/53)
8 Box Jump Overs (24/20)
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