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 7’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 + 10’ 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 + 50’ 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)