Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

So, when you come to a crossroads in life, remember to take a moment to reflect, choose wisely, and never stop pursuing your dreams.

Nikki Patel

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

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

* Rest 60-90 seconds between sets *)

Clean Deadlift (3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean

* Rest 60-90 seconds between sets *)

Metcon (Time)

30-25-20-15-10

Double Unders

25-20-15-10-5

Kettlebell Swings (35/25)

5-4-3-2-1

Front Squats (155/105)

RX+

50-40-30-20-10

Double Unders

25-20-15-10-5

Kettlebell Swings (53/35)

5-4-3-2-1

Front Squats (185/125)

Time goal is 9-14 Minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()