Adelphos Athletics – CrossFit
Warm-up (No Measure)
Confidence is the defining difference between the common and the uncommon person.
Keith Johnson
Warm-up
Warm-up (No Measure)
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
Weightlifting
Front Squat
1 Pause Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM
* Rest as needed between sets *
Chin Ups
Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Chin Up 5×2
Weighted Strict Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
* Rest as needed between sets *
Metcon
Metcon (No Measure)
2:00 AMRAP:
12 Toes to Bar or Knee Raises
10/8 Calorie Assault bike
Max Power Snatches (75/55)
-rest 2 min between sets-
•Continue till 50 Snatches have been reached
RX+
2:00 AMRAP:
15 Toes to Bar
12/10 Calorie Assault bike
Max Power Snatches (95/65)
-rest 2:00 between sets-
•Continue till 50 Snatches have been reached
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)