Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Passion burns down every branch of exhaustion, Passion’s the Supreme Elixir and renews all things; No one can grow exhausted when passion is born!
Rumi
Warm Up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike erg
5 jumping air squats
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Metcon
Metcon (Time)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
-rest 3:00 between sets-
Assistance Work
Assistance Work (No Measure)
10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups
* If GHD’s are unavailable then perform V-Ups or Stick Sit ups
Cool Down (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose