Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Banded 7s or Crossover Symmetry Warm up

-into-

6 min AMRAP

4 Alternating Dumbbell Snatches (lightweight – focus on transition)

3 Up Downs to Seal Pose

5 Alternating V-ups (each side)

5 Knees to elbow

Metcon

Metcon (Time)

With a Partner

10 Sets (every other round)

12 Alt. DB Snatch (50/35)

10 Burpee over Dumbbell

12 Toes to Bar

Assistance Work

Warm-up (No Measure)

Resistance Band Chest Fly – High to Low

4 sets: 15 reps

*Rest 1:00-1:30 b/t sets
On a rig, loop a resistance band on each side (light to moderate light resistance weight) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)

Warm-up (No Measure)

Standing Barbell Curl

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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