Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Slow Bike

-into-

3 sets

5/4 Calorie Bike

5 Banded Good Mornings

6 HR Push Ups

2. Workout Prep

3 Sets:

2-3 Deadlifts (Working Up in Weight)

2-3 Bench Presses (Working Up in Weight)

Metcon (Time)

2 sets

5 rounds

5 Deadlifts (225/155)

5 Bench press (155/95)

rest 5:00 between sets

~Adjust weights to whatever you may need but the weight should be challenging but not impossible to get 5 reps

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 Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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