Adelphos Athletics – CrossFit
Warm-up (No Measure)
If you focus on what makes you happy and take into account the consequences of your expenditures, you will be able to make wise choices for yourself.
Norma Nikutowski
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 (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Warm-up (No Measure)
3 Push Jerk x 3 sets (@80% of 1RM Clean and Jerk)
* Rest as needed between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
200m Run
10 Pull Ups
15 Dumbbell Shoulder to Overhead (50s/35s)
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)