Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Never give up. It’s like breathing: Once you quit your flame dies, letting total darkness extinguish every last gasp of hope. You can’t do that. You must continue taking in even the shallowest of breaths, continue putting forth even the smallest of efforts, to sustain your dreams. Don’t ever, ever, ever give up.” —Richelle E. Goodrich

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Weightlifting

Power Snatch

Power Snatch 1×3

1 Power Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

Overhead Squat 3×3

3 Overhead Squats x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

6 Rounds

5 Power Snatches (115,75)

30 Double Unders

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

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