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)

Double Unders

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