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

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