Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Like tiny seeds with potent power to push through tough ground and become mighty trees, we hold innate reserves of unimaginable strength.

Catherine DeVrye

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Athletes should focus on footwork and finishing their pull

Power Clean (3 Sets x 1 Power Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *)

Front Squat (3 Sets x 1 Front Squat @90% of 1RM Clean

* Rest 60-90 seconds between sets *)

Metcon (Time)

Every 4:00 (4 sets)

25 Wall Balls (20/14)

50 Double Unders

4 Wall Walks

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back