Adelphos Athletics – CrossFit

Warm-up (No Measure)

A person should never let greed get in the way of doing what he knows is right.

Karl Shook

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets (empty barbell)

5 Deadlifts

5 Strict Press

5 Front Squats

5 Power Cleans

5 Thrusters

Weightlifting

Shoulder Press

Shoulder Press:

– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

Metcon

Metcon (Time)

50 Deadlifts (95/65)

40 Shoulder to Overhead (95/65)

30 Front Squats (95/65)

20 Power Cleans (95/65)

10 Thrusters (95/65)

RX+

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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