Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Authenticity starts with yourself. You need to know what you stand for, what your values are and what you want to achieve.
Volker Schulte
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
*3 Rounds
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through full movement
* Athletes should focus on footwork and finishing their pull
Weightlifting (Weight)
~On your Own
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets
Bad Annie (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
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