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)

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