Adelphos Athletics – CrossFit
Warm Up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (Normal)
– into –
3 sets
4 Strict pulls ups
4 Muscle Cleans + Shoulder Press (empty bar)
4 Hang Power Cleans + Push Press (empty bar)
4 Clean and Jerks (empty bar)
**2. Workout Prep**
with Partner
3 sets (building in weight)
1 Rope Climb (Half Way)
5/4 Calorie Row (Workout Pace)
2 Clean and Jerks (Touch and Go)
Metcon (Time)
Teams of 2
30 Strict Pull Ups(split as desired)
40/32 Calorie Row (each at the same time) (2 Rowers)
60 Clean and Jerks (135/95) (split as desired)
Individual option:
15 Strict Pull Ups
40/32 Calorie Row
30 Clean and Jerks (135/95)
Mini Pump (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)