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 (No Measure)

Hip Halo Warmup


* 10 minutes with a PVC or Empty Barbell

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)


* 5 minutes (This is strength prep)

* 2-3 Times through Full Snatch

* Athletes should focus on footwork and finishing their pull


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 (Time)

For Time:


Squat Snatch (115/80)


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)