Announcements
Week 2 of the Rowing Challenge has begun! If you completed your row for the day please dont forget to mark it down on the white board and to record your times!
Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
One cannot, the argument goes, take pride in one’s life unless it is a happy one; so only a happy life is one that merits pride.
Raphael Woolf
Lifting Breakdown for the Week (No Measure)
Next week we are hitting maxes so lets make this weeks lifts really good!
Week 7 (March 6)
Mon: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1)
Tues: 5×2 Deadlift (85%)
Weds: 5×2 Back Squats (85%)
Thurs: 5×2 Bench Press (85%)
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Power Clean (Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (Time)
Row 400m
-into-
5 Rounds
5 Pull Ups
5 HSPU
15 Abmat Situps
-into-
Row400m
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1000m Row (Time)
Max Effort 1000m Row
March Rowing Challenge