Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Never feel shame for trying and failing, for he who has never failed is he who has never tried.” ―Og Mandino


Warm-up (No Measure)

3:00 Machine (easy pace)


* 10 minutes with a PVC or Empty Barbell

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


Squat Clean

Clean 1×10

1 Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *


Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP:

Teams of 2

15/12 Calorie Row

18 Wall Balls (20/14)

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)