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)