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 (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


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 (AMRAP – Reps)

With a Partner

3 Sets

7 min AMRAP


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