Adelphos Athletics – CrossFit
Warm-up (No Measure)
When you feel strength and courage, let it live within you until the end.
Barry H. Corey
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Weightlifting
Warm-up (No Measure)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk
3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)
* Rest as needed between sets *
Metcon
Metcon (AMRAP – Reps)
Teams of 2
10:00 Amrap
10 Deadlifts (275/185)
15 Hand Release Push-ups
20 Toes to Bar
(Split reps as needed)
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)