Adelphos Athletics – CrossFit
Warm-up (No Measure)
Take the time to enjoy life such that you would not have serious regrets when you look back later.
William Girao
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets:
30-second Assault Bike
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
10-second Handstand Hold
Weightlifting
Deadlift
Deadlift 5×1
Workout Definition
5 sets x 1 Deadlift @80-90% of 1RM
* Rest as needed between sets *
Handstand Push-ups
Strict Deficit Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
Metcon (No Measure)
10 Dumbbell Front Squats (2 x 50/35)
10 Burpee Box Jump Overs (24/20)
10 Dumbbell Thrusters (2 x 50/35)
10 Dumbbell Power Cleans (2 x 50/35)
10 Hand Release Push Ups
Run 800m
10 Hand Release Push Ups
10 Dumbbell Power Cleans (2 x 50/35)
10 Dumbbell Thrusters (2 x 50/35)
10 Burpee Box Jump Overs (24/20)
10 Dumbbell Front Squats (2 x 50/35)
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)