Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Perseverance is certainly one of the most essential factors in all success. Without it, great gifts, splendid talents, fine opportunities, are often thrown away; while with it, very moderate abilities with small advantages may rise to eminence.

The American Stationer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


8 min AMRAP

5 Front Squats (empty bar)

5 Strict Press

5 Up Downs

10 Lateral Bar Jumps

2. Workout Prep

3 sets

3 Thrusters (build-in weight)

:30 Seconds Rowing

Metcon (Time)

For Time:


Thrusters (115/75)


Calorie Row

Accessory Work (No Measure)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Cool Down (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose