Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
1 Min Assault Bike
10 Alternating V-ups
5 Knees to elbows
5 Tempo Bench Press (empty bar – focus on bar path)
Weightlifting
Bench Press
Bench Press 3×5
Workout Definition
Bench Press:
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Metcon
Metcon (Time)
3 rounds:
25/20 Calorie Assault Bike
30 Alternating Dumbbell Snatches (50/35)
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)