Adelphos Athletics – CrossFit

Warm-up (No Measure)

Finding your purpose can be hard work, but it is well worth the effort. Your purpose not only gives you peace and a sense of destiny but also the energy and focus that will enable you to make a difference in your world.

John Stanko


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch


Hang Snatch

Hang Squat Snatch:

– Establish a 3 RM for the day

Warm-up (No Measure)

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch


Metcon (Time)

5 Rounds

10 Bar Facing Burpees

10 Overhead Squats (115/75)

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)