Adelphos Athletics – CrossFit

Warm-up (No Measure)

Sometimes your joy is the source of your smile, but other times your smile is the source of your joy. In any case, always smile. It is precious and it is free.

Salatiel Sidhu, A Man from the Dusty Streets:


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *


Squat Snatch

Snatch + Overhead Squat 3×5

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets

* Complete a set every 1:30 *


Metcon (Time)

3 rounds

30 Goblet Squats (50/30)

90 Double Unders

Target time: 7:30-8:30

Time cap: 12 minutes

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose