Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Consistency leads to habits, and habits form our daily actions. These everyday actions lead to success.

DaVonda St.Clair

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s Warm Up


3 sets:

20-Second Assault Bike (build in pace)

10 Bent Over Dumbbell Rows (Or Barbell)

5 Bench Press (empty bar- build across sets)

Bench Press (5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set every 2 minutes *)

Metcon (Time)

5 Sets

10 Dumbbell Deadlifts (2×50/35)

100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch)

10 Dumbbell Deadlifts (2×50/35)

-rest 1:1 between sets-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)