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)