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

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