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
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 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
Weightlifting
Squat Clean
Clean 1×10
1 Squat Clean x 10 sets @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *
Warm-up
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)