Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Perseverance is not only the ability to overcome obstacles, but also the ability to stay with the plan long enough for it to unfold.

Paul “Whitey” Kapsalis

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

10 PVC Pipe Pass Throughs

10 PVE Pipe Around the world (Left and Right)


3 sets

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

5 Empty Bar Shoulder Press

5 step back lunges

Metcon (Weight)


1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

2 rounds of this complex for 4 total sets

* Work up to a Heavy, Unbroken set

Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

Cool Down (No Measure)

1:00 Barbell Grip Smash (each side)

1:00 Foam roll glutes (each side)

1:00 Trap Smash (each side)

Athletes Notes