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Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Shallow men believe in luck or in circumstance. Strong men believe in cause and effect.” —Ralph Waldo Emerson
Warm-up
Warm-up (No Measure)
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets
5 Knees to Elbows
5 Lunge Steps (each side)
5 Single Arm DB Strict Press (light weight -each side)
5 Single Arm Split Jerk (each – focus on footwork and recovery with the front foot)
Weightlifting
Split Jerk
Split Jerk 1×1
10-15 Minutes of Practice
– Athletes that performed this last week can work up to moderate weights with good form.
– New athletes, stay light and practice setting up into a proper landing position.
Metcon
Metcon (Time)
5 Rounds
10 Toes to Bar
10 Back Rack Lunge Steps (95,65)
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)