Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warm up x2
-into-
3 sets:
20-second Row
10 Single Arm Shoulder Press (each)
5 Deadlifts (empty bar – build across sets)
Weightlifting
Deadlift
Deadlift 1×1
Deadlift
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Handstand Push-ups
Handstand Push-ups (Strict): Max Reps
*If possible attempt 1 set of max rep Strict HSPUs. If you are not able to do so then you may try a scale of the pressing motion
Kipping HSPUs
HR Push Ups
Strict DB Shoulder Presses
(challenging weight)
Metcon
Metcon (No Measure)
3 sets
15/12 Calorie Row
4 Power Snatch (155/105)
12/10 Calorie Row
3 Power Snatch (155/105)
9/8 Calorie Row
2 Power Snatch (155/105)
-rest 2 Minutes between 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)