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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Don’t bend. Don’t water it down. Don’t try to make it logical. Don’t edit your own soul according to the fashion. Rather, follow your most intense obsessions mercilessly.” ―Franz Kafka


Warm-up (No Measure)

3:00 Machine (easy pace)


* 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


Squat Snatch

Snatch 3×1

1 Squat Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Warm-up (No Measure)

Snatch Grip Deadlift 3×3

3 Snatch Grip Deadlifts x 3 sets @100% of 1RM Snatch

* Rest 60-90 seconds between sets *


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

12/10 Calorie Assault Bike

10 Sandball Slams (30/20)

5 Handstand Push up

Cool Down

Warm-up (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min Thread the Needle (each)