Adelphos Athletics – CrossFit

Warm-up (No Measure)

Only when the ultimate insight has been achieved, are we free to pursue our life as a free spirit unattached to earthly existence.

Erik Van Praag

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7ā€™s

-into-

3 sets:

30 Second Assault Bike

5 Kip Swings + 3 Pull Ups

8 Air Squats + Box Step Up

10 Alternating Dumbbell Snatch

Warm-up (No Measure)

Workout Prep

2 sets:

4 Chest to Bar

5 Air Squats + 10ā€™ Lunge Walk

4 Dumbbell Snatch (build in weight)

4 Box Jumps + Step Down (build in height)

Metcon

Metcon (No Measure)

3 sets:

Minute 1: 12 Chest to Bar (Or 16 Pull-ups)

Minute 2: 10 Air Squats + 50ā€™ Walking Lunge

Minute 3: 20 Alternating Dumbbell Snatch (50/35)

Minute 4: 12 Box Jumps (24/20)

Minute 5: Rest

Assistance Work

Warm-up (No Measure)

~Incline Bench DB Chest Fly

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

~Weighted Hip Thrust

4 sets: 12 reps.

*Rest 1:30-2:00 b/t sets

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

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

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