Adelphos Athletics – CrossFit
Warm-up (No Measure)
“People do not wish to appear foolish. To avoid the appearance of foolishness, they are willing to remain, actually, fools.” ―Alice Walker
Warm-up
Warm-up (No Measure)
2:00 Machine
-into-
3 sets:
30-second Single Unders
5 Knee Raises
10 AKB Swings (Lightweight)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
Weightlifting
Snatch Balance
Snatch Balance 2×5
2 Snatch Balance x 5 sets (light/moderate)
* Complete 1 set every minute for 5 minutes *
Metcon
Metcon (Time)
50 Double-Unders
50 V-Ups
10 Power Clean 185/125
40 Double-Unders
40 V-Ups
8 Power Clean 185/125
30 Double-Unders
30 V-Ups
6 Power Clean 185/125
20 Double-Unders
20 V-Ups
4 Power Clean 185/125
10 Double-Unders
10 V-Ups
2 Power Clean 185/125
Time Goal: 20 Minutes
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