Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.

Ralph Waldo Emerson

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

* 5 minutes (This is strength prep)

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull

Squat Snatch (2 Squat Snatch x 3 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *)

Snatch Grip Deadlift (2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *)

Metcon (Time)

Men: 50-40-30-20-10 Calorie Row

Women: 40-32-24-16-8

– rest 1 minute between sets –

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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