Adelphos Athletics – CrossFit

Warm-up (No Measure)

Pain is often misused and blamed on others. Its true purpose is to light the way to your own needs and desires, and to your strength and courage.

Jayd Jarrrett


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 *


Warm-up (No Measure)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Overhead Squat

3 Overhead Squat x 3 sets (@75% of 1RM Snatch)

* Rest as needed between sets *


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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