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
Warm-up (No Measure)
Monster Walk Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 hang Power Cleans
10 Alternating V-Ups
Weightlifting
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
Metcon (Time)
21-18-15-12-9-6
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