Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Your mindset is the driver of all your thoughts and actions, your abilities and inabilities even your likings and disliking. Yes, you read it right. What you like or dislike is really not your choice, but it is the choice of your mindset.

Sudhir K.V

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-up


6 min AMRAP

5 Muscle Cleans (empty bar)

5 Front Squats (empty bar)

5 Hang Power Cleans (empty bar)

4 Up Downs to seal pose + bar step over

8 Jump Over Bar

2. Workout Prep

3 sets

3 Power Cleans (build across sets)

3 Front Squats (build across sets)

2 Burpee Over Bar

Metcon (Time)

12 min AMRAP


Power Cleans (115/75)

Front Squats (115/75)

Burpee Over Bar

Accessory Piece (No Measure)

4 sets for Quality

100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)

– rest as needed between sets-

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)