Announcements

We will only have 9am and 10am classes Friday 4/7/2023. Regular scheduled classes for Saturday.

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Purity, peace, love, truth and happiness all lie inside us, ready to be rediscovered.

Mike George

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 Clean + 3x Hang Clean + 3x Clean

* Athletes should focus on footwork and finishing their pull

Power Clean (3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *)

Front Squat (3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *)

Metcon (Time)

Teams of 2

80 V-Ups

30Power Cleans (135/95)

10x50ft Dumbbell Farmer Carry (50s/35s)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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