Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Setting clear goals is the foundation for success.

Larry F. Jetmore

Strength Break Down (No Measure)

Week 2 (April 3rd)

Tues: 3×3 Squat Snatch (65-75% of Heavy Single), 3×3 Snatch Grip Deadlifts (90%)

Thurs: 3×3 Power Clean(65-75% of Heavy Single), 3×3 Front Squat (80% of Clean)

Fri: Snatch Push Press + Snatch Drop Practice

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm-up

-into-

6 min AMRAP

30 sec Assault Bike

30 sec single/double unders

10 sec handstand hold

4 Inch Worms

2. Workout Prep

2 sets:

6 Cal Assault Bike(workout pace)

10 Double Unders

1 Wall Walk

Metcon (Time)

5 sets

24/20 Calorie Assault Bike

35 Double Unders

3 Wall Walks

Rest 1 min between sets

Target time each set: 3:45-4:30

Extra Credit (No Measure)

3 Sets for Quality:

30 second plank hold (elbows)

50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry

50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry

5 Alligator Rolls (each direction)

10 V-ups

*Rest as needed between sets

Alligator Rolls

https://youtu.be/nIXkFv4mw-4

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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