Adelphos Athletics – CrossFit
Warm-up (No Measure)
Bravery is not about the absence of fear. Bravery is action in the face of fear.
Sean Platt, Johnny B. Truant
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
Clean and Jerk
1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *
Front Squat
3-2-1-1-1 Front Squat (build up in weight)
– Rest as needed between sets –
Metcon
Metcon (Time)
3 rounds for time:
10 Chest to Bar Pull Ups
20 Box Jump Over no touch (20″)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack DB Lunge (50/35)
Cool Down
Warm-up (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)