Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The only guarantee for failure is to stop trying.” ―John C. Maxwell
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
Squat Snatch
Snatch 1×10
1 Squat Snatch x 10 sets @75% of 1RM Snatch
* Complete 1 set every minute for 10 minutes *
Metcon
Metcon (Time)
21-15-9
Deadlifts (225/155)
Box Jumps (24/20)
RX+
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)
Time Goal: 12 Minutes
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