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
-into-
Crossover Symmetry Warm-up
or
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