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
Warm-up (No Measure)
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-into-
* 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
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)