Adelphos Athletics – CrossFit

Warm-up (No Measure)

“What happened in the past doesn’t matter. You’re creating a new future TODAY.” —H.T.


Warm-up (No Measure)

3:00 Machine (easy pace)


* 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


Squat Snatch

Squat Snatch 1×1

Squat Snatch

– Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (Time)

3 rounds:

21 Deadlifts (185/125)

63 Double Unders

21 V-ups

14 Minute Time Goal

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