Adelphos Athletics – CrossFit

Warm-up (No Measure)

All it takes to be different and feel differently is to think and act differently. Make happiness and living a happy life a goal.

Michele Moore, How to Live a Happy Life

Warm-up

Warm-up (No Measure)

Hip Halo / Monster Walk Warm up

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

5 Wall Balls (focus on rolling out the shoulders)

Weightlifting

Deadlift

Deadlift 5×2

Deadlift:

5 sets x 2 Deficit Deadlifts @70% of 1RM

* Rest as needed between sets *

Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)

Focus on active lats and driving the feet through the floor (push!!)

Handstand Push-ups

Strict Deficit Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Handstand Push-ups

Strict Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon

Metcon (No Measure)

200m Run

20 Wall Balls (20/14)

2 Wall Walks

200m Run

20 Wall Balls (20/14)

4 Wall Walks

200m Run

20 Wall Balls (20/14)

6 Wall Walks

200m Run

20 Wall Balls (20/14)

8 Wall Walks

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

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