Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Imperfection is the seasoning that gives life its flavor.


Strength Breakdown (No Measure)

Week 4 (April 17th)

Tues: 3×2 Squat Snatch (80% of Heavy Single), 3×3 Snatch Grip Deadlifts (95%)

Thurs: 3×2 Power Clean(80% of Heavy Single), 3×2 Front Squat (85%)

Fri: 2 Snatch Push Press + 1 Snatch Drop x 5 working sets

Warm Up (No Measure)

Crossover Symmetry Warm-up or Banded 7’s


1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

Metcon (Time)

Half Murph

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)