Adelphos Athletics – CrossFit
Warm-up (No Measure)
“We are not interested in the possibilities of defeat—they do not exist.” —Queen Victoria
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Weightlifting
Squat Clean
Squat Clean 1×3
1 Clean x 3 sets @85-90% of 1RM Clean
* Rest 60-90 seconds between sets *
Clean Deadlift
Clean Deadlift 3×3
3 Clean Grip Deadlifts x 3 sets @100% of 1RM Clean
* Rest 60-90 seconds between sets *
Metcon
Metcon (Time)
With a Partner
switch every other round
5 Rounds (Each)
10 Deadlifts (135,95)
10 Bar over Burpees
10 Cals Bike
Cool Down
Warm-up (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)