Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row
– into –
2-3 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
Metcon
Metcon (Time)
20/16 Calorie Assault Bike
20 Power Cleans (155/105)
-Rest 2:00-
20/16 Calorie Assault Bike
20 Power Snatches (95/65)
-Rest 2:00-
20/16 Calorie Row
10 Cleans (185/125)
-Rest 2:00-
20/16 Calorie Assault Bike
10 Snatches (135/95)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Ring Pushups
10 Ring Pullups
15 Seated Tricep DB French Press
15 DB Preacher Curl
10 Strict TTB
10 GHD Russian Twists
10 Kettlebell Side Bend (each side)
:45 sec Side Plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)