Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
You choose to be powerless or powerful every day.
Blaine Lee
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 (3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Snatch Grip Deadlift (3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets *)
Metcon (Time)
21-15-9
Deadlift (275/185)
Handstand Push Ups
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)