Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Our capacity for selflessness grows without limits if we develop our resolve to practice virtue. This is how a virtual ability becomes a real ability.
Dalai Lama XIV
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar
Metcon (No Measure)
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (24/20)
8 Toes to Bar
~Should finish with about 1 Minute of rest before the next round starts
Assistance 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 foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back