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


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)