Adelphos Athletics – CrossFit


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s Warm Up


3 sets:

1 Min Assault Bike

10 Alternating V-ups

5 Knees to elbows

5 Tempo Bench Press (empty bar – focus on bar path)


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 (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)