Adelphos Athletics – CrossFit

Warm-up (No Measure)

Blessed are those whose soul is the radiance of the heart.

John Kadela Ph.D.


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo


3 sets

5 Kip Swings

10 Ring Rows or 5 Pullups

5 Pushups

– into –

3 sets (Empty Barbell)

3 Hang Clean High Pull

3 Hang Muscle Clean

3 Push Press

3 Hang Squat Clean


Hang Clean

Hang Squat Clean:

– Establish a 3 RM for the day

Warm-up (No Measure)

Clean Deadlift

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


Metcon (Time)


Deadlift (135/95)

Box jump Overs (24/20)

Target time: 10-14 minutes

Cool Down

Warm-up (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)