Adelphos Athletics – CrossFit

Warm-up (No Measure)

By going with the flow, the universe offers exactly what we need for our journey. We feel abundant. We live trusting that everything is happening for our highest good.

Rania Lababidy


Warm-up (No Measure)

Tabata Assault Bike (8 sets)

20 seconds on/10 seconds off


* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull


Metcon (Time)

Teams of 2

5 sets: (each/1:1)

12/10 Calorie Assault Bike

6 Power Snatch (115/75)

12/10 Calorie Assault Bike

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)