Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Influence is not something that can be escaped, whether through innocence or ignorance. No imagination is possible without influence.

David Couzens Hoy

Strength Cycle Break Down (No Measure)

Week 6 (May 1st)

Tues: 3×1 Squat Snatch (85-90% of Heavy Single), 3×3 Snatch Grip Deadlifts (100%)

Thurs: 3×1 Power Clean(85-90% of Heavy Single), 3×1 Front Squat (90%)

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

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

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 forward leg

10 yd butt kickers

10 yd high knees


Crossover Symmetry Warm-up


Banded 7’s

Metcon (3 Rounds for reps)

12 min AMRAP

200m Run or Row

10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run or Row

20 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run or Row

30 Air Squat

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side