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