Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warm up
-into-
3 sets:
30-sec Jump Rope
5 Up-downs to Seal Pose
3 Deadlifts (empty bar – 20 sec tempo rise)
8 Pike Push-ups
Weightlifting
Deadlift
Deadlift 3×5
Workout Definition
Deadlift:
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
Metcon (No Measure)
800m Run
-into-
10 rounds:
6 Bar Over Burpees
3 Power Cleans (185/125)
-into-
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