Adelphos Athletics – CrossFit

Warm-up (No Measure)

With determination and consistent efforts, the underdogs of yesterday become the King of today.

Sandeep Ravidutt Sharma

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

Clean and Jerk

1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)

* Complete 1 set every 1:15 *

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

Target time: 10-12 minutes

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)

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