Adelphos Athletics – CrossFit
Warm-up (No Measure)
Freedom moves with us, through us, and dwells inside us if we’re willing to take the limits off and allow passion to give birth to our dreams.
Felesha Love
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
* 10 minutes with a PVC or Empty Barbell
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
-into-
* 5 minutes (This is strength prep)
* 2-3 Times through Full Snatch
* Athletes should focus on footwork and finishing their pull
Weightlifting
Front Squat
Pause Front Squats 5×1
5 sets x 1 Pause Front Squat @ 80-90% of 1RM
* Rest as needed between sets *
Chin Ups
Palms Facing younas you pull yourself up to where chin is over the bar.
Strict Weighted Chin Up 5×2
Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
* Rest as needed between sets *
Metcon
Metcon (Time)
For Time:
12-9-6-3
Squat Snatch (115/80)
18-15-12-9
Burpee over Bar
Target time: 7-9 minutes
Time cap: 12 minutes
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)