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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
Warm-up (No Measure)
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Jump Squats
5 Muscle Snatch
5 Snatch Push Press
5 Pressing Snatch Balance
Weightlifting
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
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