Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Paying attention to the needs of others always pays off. We are happiest when we give ourselves away, rather than hoard everything for ourselves.

Charles R. Swindoll

Warm Up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s


Hip Halo Warmup


3 sets

3 Dumbbell Front Squats (Light/practice transition)

3 Up Downs + Jump Over Bar

3 Muscle Cleans (Empty Bar)

3 Hang Power Cleans (Empty Bar)

3 High Hang Squat Cleans (Empty Bar)

**2. Workout Prep**

3 sets

3 Dumbbell Front Squats (smooth and efficient reps)

2 Bar Facing Burpees

1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)