Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

To live selflessly is to live in joy, realizing by experience that life itself is love and gift.

Thomas Merton

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)

* Athletes should focus on footwork and finishing their pull

~Make sure your shoulders are really warmed up and you have stretched and prepped yourself for the workout~

Weightlifting (Weight)

~On your own~

3 Snatch Deadlift + 2 Power Snatch x 5 sets

* Work up to a comfortable heavy *

Metcon (Time)

1000/850m Row

75 Wall Balls (20/14)

25 Burpee Pull-ups

Target time: 11-15minutes

Cool Down (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)