Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
In fact, self-care is the most important relationship you will ever have – the one you have with yourself. Self-care is not selfish.
Maimah S. Karmo
Strength Cycle Breakdown (No Measure)
Week 8 (March 13) (Max Week)
Mon: Heavy Single Bench Press
Tues: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2)
Weds: Heavy Single Deadlift
Thurs: Heavy Single Back Squat
Warm UP (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
8:00 Amrap
30 sec row
4 Up Downs to Seal Pose + Step over rower
3 Wallball Squats
3 Wallball Push Press
5 Bench Press (empty bar – build across sets)
Bench Press (Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (Time)
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)