Adelphos Athletics – CrossFit

Warm-up (No Measure)

The challenges of life teach us many lessons.

Murali Dharan


Warm-up (No Measure)

3:00 Machine (easy pace)


* Perform 3-5 reps at each movement

* 5 minutes (This is strength prep)

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull


Clean and Jerk

1RM Squat Clean and Push Jerk

10-12 minutes

* rest as needed between lifts *


Metcon (Time)

4 rounds

25 Box Step ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose