Adelphos Athletics – CrossFit
Warm-up (No Measure)
“I learned to always take on things I’d never done before. Growth and comfort do not coexist.” —Ginni Rometty
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 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
Power Clean
Power Clean 3×1
3 sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Front Squat
Front Squat 3×1
3 sets x 1 Front Squat @90% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (AMRAP – Reps)
With a Partner
3 Sets
7 min AMRAP
5-4-3-2-1
Deadlifts (225/155)
Burpee Box Get Over (24/20)
-Max Calorie Row in the remaining time-
2:00 min Rest between sets
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