Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warm up
-into-
3 sets:
5 1¼ Squats (empty bar)
5 Push Press (empty bar)
5 Scap Pull-ups
10 Alternating Box Step-ups
Weightlifting
Front Squat
Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Chin Ups
Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Chin Up 5×5
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
Metcon
Metcon (Time)
30 Pull-ups
30 Dumbbell Front Squats (35s/20s)
100’ Dumbbell Front Rack Lunge (35s/20s)
20 Chest to Bar
30 Dumbbell Shoulder to Overhead (35s/20s)
100’ Dumbbell Front Rack Lunge (35s/20s)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side