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


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