Adelphos Athletics – CrossFit
Warm-up (No Measure)
Leadership is not about overpowering others, but instead, it is about empowering others.
BJ Gonzalvo Ph.D.
Warm-up
Warm-up (No Measure)
3 sets:
30 sec row (easy pace)
100m Run (easy pace)
5 Dumbbell Shoulder Press (each side – light weight)
5 Deadlifts (empty bar)
Weightlifting
Deadlift
Deadlift 5×2
Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *
Handstand Push-ups
Strict Handstand Push-ups
Strict Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
200m Run
15/12 Calorie Row
Easy Move through pace do not go out too hot
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)