Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A positive attitude is the fuel for success.

Mark Haynes Daniell

Strength Cycle Break Down (No Measure)

Week 1 (Mar 27th)

Mon: Heavy Single Snatch

Weds: Heavy Single Squat Clean

Thurs: Split Jerk Practice (working on the catch and recovery)

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


* 5 minutes (This is strength prep)

* Perform 3 reps at each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull

Power Snatch (Heavy Single Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

4 Burpees to 12-inch target

6 Alternating Dumbbell Snatch (50/35)

8 Wall Balls (20/14)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)