Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
There is always at least one positive to any obstacle you face. Keep these positive in your mind’s eye to stay optimistic.
Red Noah
Weightlifting Week Breakdown (No Measure)
Week 4 (Feb 13) (Slight Deload)
Mon: 10×3 Bench Press (67.5%)
Tues: Every minute (10 minutes) 5 Power Snatch (+5lbs from Wk 2)
Weds: 10×3 Deadlift (67.5%)
Thurs: 10×3 Back Squats (67.5%)
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
-into-
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)
Bench Press (3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute On the Minute *)
Metcon (Time)
5 rounds
12 Am. Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)