Announcements
Murph 2022 shirts are now available for purchase!
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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
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
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
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)