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 (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 *


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 (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)