Adelphos Athletics – CrossFit
Warm-up (No Measure)
The journey to greatness is not fueled by human influence but by humility, determination and focus.
Dateme Chris Tubotamuno
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
Squat Snatch
1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *
Metcon
Metcon (Time)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
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)