Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Patience allows us to persevere, to see our relationship through to the end and outlast the obstacles that we inevitably lay in each other’s paths to loving each other.
Terry Lamb
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Athletes should focus on footwork and finishing their pull
Power Clean (3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *)
Clean Deadlift (3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *)
Metcon (Time)
6 Sets (Every 3:00)
12/10 Calorie Assault Bike
7 Thrusters (95/65)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)