Adelphos Athletics – CrossFit
Warm-up (No Measure)
Why criticise someone when you can SHOW how it can be done.
Sandeep Ravidutt Sharma
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
6 min amrap:
30-second Row
5 Snatch Deadlifts
5 Hang Muscle Snatches
10 Jumping Squats
Weightlifting
Shoulder Press
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Metcon
Metcon (Time)
Teams of 2
30/24 Calorie Row
25 Snatch (95/65)
30/24 Calorie Row
20 Snatch (135/95)
30/24 Calorie Row
15 Snatch (155/105)
30/24 Calorie Row
10 Snatch (185/125)
30/24 Calorie Row
*Athletes can power or squat during snatch depending on barbell loading
Individual Option:
15/12 Calorie Row
12 Snatch (95/65)
15/12 Calorie Row
10 Snatch (135/95)
15/12 Calorie Row
8 Snatch (155/105)
15/12 Calorie Row
6 Snatch (185/125)
15/12 Calorie Row
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)