Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Sometimes, taking risks and getting out of our comfort zones is necessary to break out of the stagnation.
Noah Mugenyi
Strength Cycle Week Layout (No Measure)
Week 2 (Jan 30)
Mon: 5×5 Deadlift (65%)
Tues: 5×5 Back Squats (65%)
Weds: 5×5 Bench Press (65%)
Thurs: Every minute (10 minutes) 5 Power Snatch (light)
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec singles/doubles
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
5 Double DB Snatch (build across)
Deadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
)
Metcon (Time)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)