Adelphos Athletics – CrossFit
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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
Squat Clean 1×1
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (AMRAP – Reps)
8 sets: (each)
AMRAP 1:30
5 Bar over Burpees
3 Hang Power Cleans (185/125)
Max Calorie Assault Bike
(Next partner starts every 90 seconds)
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