Adelphos Athletics – CrossFit

Warm-up (No Measure)

It is persistence that allows you to keep going even through the tough times.

Jeff Hutchens

Warm-up

Warm-up (No Measure)

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

-into-

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 *

Weightlifting

Warm-up (No Measure)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Warm-up (No Measure)

2 Overhead Squat x 3 sets (@80% of 1RM Snatch)

* Rest as needed between sets *

Metcon

Metcon (Time)

3 Rounds

30 Air Squats

20 Lunges

30 Push-ups

20 Lunges

30 Kettlebell Swings (53/35)

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

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