Adelphos Athletics – CrossFit
Warm-up (No Measure)
Ambition is a glorious thing. It is the river on which all the great ships of achievement have floated.
Kate E. Griswold
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
Warm-up (No Measure)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *
Warm-up (No Measure)
1 Push Jerk x 3 sets (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
Metcon
Metcon (Time)
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups
~At 6:00~
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups
~At 12:00~
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side