Adelphos Athletics – CrossFit


Warm-up (No Measure)

Monster Walk Warm up


3 sets:

30-sec Jump Rope

5 Up-downs to Seal Pose

3 Deadlifts (empty bar – 20 sec tempo rise)

8 Pike Push-ups



Deadlift 3×5

Workout Definition


3 Dead Stop Deadlifts x 5 sets @65% of 1RM

* Rest as needed between sets *

Handstand Push-ups

Handstand Push-ups (Strict): Max Reps

Handstand Push-ups (Strict):

5 Sets:

50-60% reps of max reps unbroken

-Record your total reps-


Metcon (No Measure)

800m Run


10 rounds:

6 Bar Over Burpees

3 Power Cleans (185/125)


800m Run

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose