Adelphos Athletics – CrossFit

Warm-up (No Measure)

Sometimes we have to take risks, sometimes we have to let others see there is ‘some big force’ to which we are bound.

David Tacey

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo / Monster Walk

-into-

3 sets:

5 Box Jumps (low)

5 Thrusters (empty bar)

5 Muscle Snatch (empty bar)

10 Ring Rows

50m Jog

Metcon

Metcon (Time)

20 Box Jump Overs (24/20)

10 Thrusters (135/95)

10 Power Snatch (135/95)

20 Chest to Bar

Run 800m

20 Chest to Bar

10 Power Snatch (135/95)

10 Thrusters (135/95)

20 Box Jump Overs (24/20)

RX+

For time:

20 Box Jump Overs (30/24)

10 Thrusters (155/105)

10 Power Snatch (155/105)

25 Chest to Bar

Run 1000m

25 Chest to Bar

10 Power Snatch (155/105)

10 Thrusters (155/105)

20 Box Jump Overs (30/24)

Target time: 15-17 minutes

Time cap each set: 22 minutes

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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