Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Just think about it, if you fill your life with love, you can conquer and achieve a life of abundance, which is already promised to us.

Tonya Hardwick-Whitted

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 min Machine


3 sets (PVC or Empty Bar)

3 Muscle Snatch

3 Overhead Squats

3 Muscle Cleans

3 Front Squats

3 Push Press

Weightlifting (Weight)

Snatch 1×1

– 15 minutes to establish a Heavy Weight for the Day

* Rest 60-90 seconds between sets *

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)