Adelphos Athletics – CrossFit
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Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
Hip Halo / Monster Walk Warmup
-into-
3 sets:
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Bench Press (empty bar – slow and controlled)
3 Updowns to seal pose
3 Box Step-Ups (each side)
Weightlifting
Bench Press
Bench Press 5×2
Bench Press:
5 sets x 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Metcon
Metcon (Time)
12 Squat Snatch (115/80)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (115/80)
@10:00
8 Squat Snatch (135/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (135/95)
Target time each set: 3:30-4:30
Time cap each set: 6 minutes
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)