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 (No Measure)

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


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 *


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 (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)


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)