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
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
Weightlifting
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
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)