Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Every artist was first an amateur.” ―Ralph Waldo Emerson
Warm-up
Warm-up (No Measure)
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs
Weightlifting
Warm-up (No Measure)
Push Press + Split Jerk 5×2
Workout Definition
1 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *
Metcon
Metcon (Time)
For Time
15-20-25-30-25-20-15
Burpees
30-40-50-60-50-40-30
Double Unders
Assistance Work
Warm-up (No Measure)
Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight and stay the same across sets
Elevated Heel Goblet Squat
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
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