Adelphos Athletics – CrossFit

Warm-up (No Measure)

Healing emotional pain is achieved by being present with yourself and addressing the pain that you’re holding onto right now.

Monique Joiner Siedlak


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

30 sec single/double unders

5 Double Dumbbell Deadlift (between feet)

5 Double Dumbbell Hang Snatches

5 Double Dumbbell Squats

2. Workout Prep

2 sets:

10 Double Unders

2 Hang Dumbbell Snatches (build in weight)

2 Devils Press (build in weight)

2 Dumbbell Squat Clean (build in weight)


Metcon (Time)

5 Rounds

50 Double Unders

6 Double Dumbbell Hang Snatches (50s/35s)

5 Devil’s Press (50s/35s)

4 Double Dumbbell Squat Clean (50s/35s)

Assistance Work

Warm-up (No Measure)

5 sets of 10 GHD’s (Or 10 V-Ups)

-rest 1:00 between sets-

Use this time as practice for new, beginner, and advanced athletes.

Cool Down

Warm-up (No Measure)

1 min Barbell Quad Smash (each)

1 min Lacrosse Ball Smash

1 min trap smash with Barbell (each side)