Adelphos Athletics – CrossFit

Warm-up (No Measure)

All of us need to take time to “look up” occasionally and see the wonders of our world and appreciate our surroundings.

Rex Hickox

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Machine

5 Kip Swings

10 Alternating V-ups

5 Clean Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Power Cleans (empty bar)

2. Workout Prep

With Partner

3 sets:

5 Synchro Toes to Bar

2 Power Cleans (each/ build up in weight)

Metcon

Metcon (Time)

Teams of 2

50 Synchro Toes to Bar

50 Power Cleans (155/105)

50 Synchro Toes to Bar

Individual Option:

50 Toes to Bar

25 Power Cleans (155/105)

50 Toes to Bar

Assistance Work

Warm-up (No Measure)

~DB Good Mornings

4 sets: 10 reps

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

~Seated Arnold Press

4 sets: 10 reps

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

*Build to a moderate weight; stay the same or build across

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

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