Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Setting goals is the first step in turning the invisible into the visible.
Jordan Ring
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
* Athletes should focus on footwork and finishing their pull
Squat Snatch (3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Snatch Grip Deadlift (3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Metcon (Time)
3 Rounds
30 Dumbbell Front Squats (35s/20s)
20 Toes to Bar
10 Burpees over Dumbbell
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)