Adelphos Athletics – CrossFit
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 Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Athletes should focus on footwork and finishing their pull
Power Clean (2 Power Cleans x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
)
Front Squat (2 Front Squats x 3 sets @85% of 1RM Clean
* Rest 60-90 seconds between sets *
)
Metcon (AMRAP – Reps)
AMRAP 12
2-4-6-8-10
Squat Clean (95,65)
Strict Pull Up
*Everytime you get to 10 then start back at 2.
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)