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Adelphos Athletics – CrossFit

war: Warm-up (No Measure)

“If you think someone or something other than yourself is responsible for your happiness or success, I’d guess you’re not that happy or successful.” ―Rob Liano


Warm-up (No Measure)

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Jump Squats

5 Muscle Snatch

5 Snatch Push Press

5 Pressing Snatch Balance


Warm-up (No Measure)

Snatch Push Press + Snatch Balance 5×2

10-15 Minutes

1 Snatch Push Press + 1 Snatch Balance x 5 working sets


Metcon (No Measure)

3 sets

300/250m Row

50 Double Unders

5 Shoulder to Overhead (135/95)

3 Shoulder to Overhead (155/105)

1 Shoulder to Overhead (185/125)

Move with Quality and not Speed through the lifts. Pause at the top of every press and show control through the lift.

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