Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
2 sets:
1:00 Row
1:00 Jump Rope
-into-
3 sets:
10 Ring Rows
3 Inch Worms
3 Power Cleans (work up each set)
Metcon
Metcon (Time)
For Time
20/18 Cal Bike
5 Power Cleans (65% your 1RM)
16/14 Cal Bike
4 Power Cleans (70% your 1RM)
12/10 Cal Bike
3 Power Cleans (75% your 1RM)
8/6 Cal Bike
2 Power Cleans (80% your 1RM)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Barbell Strict Press @ moderate weight
15 Plate Front Raise @ moderate weight
15 GHD Hip Extension
7 Single leg DB Romanian Deadlift (each side) @ moderate weight
7 Rear foot elevated DB Split Squat (each side) @ moderate weight
-Rest 3 min b/t round-
Cool Down
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)