Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

1 min easy row

5 Deadlifts (empty bar)

5 Hang Squat Cleans (empty Bar)

5 Strict Pull Ups or 10 Ring rows

5 V-ups (each side)

5 Birddogs (each side)

12 Days of CrossFit (BB) (Time)

For Time

1-Deadlift (95,65)

2-Hang Power Clean

3-Front Squat

4-Shoulder Press

5-Back Squat

6-Push Press


8-Squat Clean

9-Push Jerk

10-Hang Power Snatch

11-Overhead Squat


12 Days of CrossFit (BW) (Time)

For Time

1-100m Row

2-Push Ups

3-Box Jumps

4-DB Snatch

5-Sit Ups


7-AKB Swing

8-Mt Climbers

9-Pull Ups



12-Goblet Squats

12 Days of CrossFit (BW-BB) (Time)

For Time

1-Squat Snatch (95,65)(RX+135,95)

2-C2B Pull Ups (RX+Muscle Ups)

3-Toes to Bar

4-Box Jumps (24,20)(RX+30,24)

5-Hang Power Cleans

6-Hand Release Push Ups

7-Wall Balls (20,14)(RX+30,20)


9-KettleBell Swings (53,35)(RX+70,53)

10-Goblet Squats

11-Push Jerks

12-Over Head Squats

Cool Down (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)