Adelphos Athletics – CrossFit

Warm-up (No Measure)

Observe and learn from yesterday and put it all into what you are doing today so that you will have a better tomorrow.

~The Hood

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Weightlifting

Clean and Jerk

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

* Complete a set every minute (10 minutes) *

Metcon

Metcon (Time)

For Time:

30-25-20-15-10*

Cal Row

GHD Sit Ups (Or Stick Sit Ups)

*Women’s cals: 24-20-16-12-8

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)

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