Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
Crossover Symmetry Or Banded 7’s Warmup
-into-
6 min AMRAP
3-5 Bench Press (empty bar – build across)
3-5 Deadlift (empty bar – build across)
2. Workout Prep
1 set:
3 Bench press (at workout weight)
3 Deadlifts (at workout weight)
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Deadlift (205/135)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns @ moderate weight – maintain quality
12 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
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)