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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 (No Measure)

Crossover Symmetry Warmup or Banded 7’s


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)


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 (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)