Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Perseverance breeds patience, tolerance, and forgiveness.

Dr Irfan Amir

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

* Perform 3-5 reps at each movement

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

* 5 minutes (This is strength prep- work up in weight)

* 2-3 Times through the full movement

* Athletes should focus on footwork and finishing their pull

Weightlifting (No Measure)

~Together as a Class~

Snatch:

Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

15 Dumbbell Push Press (2×50/35)

15 Dumbbell Deadlifts (2×50/35)

50 Sit Ups

Cool Down (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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