Adelphos Athletics – CrossFit

Warm-up (No Measure)

A true act of kindness does more for the inner soul that the act itself and manifests itself within a domino effect.

M Osterhoudt, A Random Act of Kindness


Warm-up (No Measure)

Monster Walk Warm-up


3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 hang Power Cleans

10 Alternating V-Ups


Front Squat

Front Pause Squat 5×2

Workout Definition

Front Pause Squat:

5 sets x 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets *

Chin Ups

Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Strict Chin Up (Supinated)

3 Strict Weighted Pull-ups x 5 sets @65% of 1RM

* Rest as needed between sets *


Metcon (Time)


Hang Power Cleans (95/65)

Calorie Assault Bike

(Women Calories: 16-14-12-10-8-6)

Target time: 8-10 minutes

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