Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Always be authentic—true to your own self—when you choose to lead in the lives of others and, perhaps more importantly, in your own life.

Michael W. Leach

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-Up


6 min AMRAP

30 sec assault bike (mod pace)

3 Dumbbell Squats (light weight – build across)

3 Dumbbell Shoulder to Overhead (light weight – build across)

3 Dumbbell Thrusters (light weight – build across)

2. Workout Prep

2 sets:

5/4 Calorie Assault Bike

2 Dumbbell Thrusters

*Build in pace on the bike*

Metcon (Time)

Every 3:00 (8 sets)

12/10 Calorie Assault Bike

10 Dumbbell Thrusters (50s/35s)

Assistance Work (No Measure)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 second pause at the top with 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)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)