Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The only measure of what you believe is what you do. If you want to know what people believe, don’t read what they write, don’t ask what they believe; just observe what they do.” ―Bohdi Sanders
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
* 10 minutes with a PVC or Empty Barbell
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Squat Clean
Clean 3×2
2 Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
Warm-up (No Measure)
Clean Deadlift 3×3
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
Teams of 2 (Alternate Rounds)
7 Sets Each
60 Double Unders (Not Run)
12 DB Push Press (50,35)
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