Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees.

John Muir

Strength Breakdown (No Measure)

Week 7 (May 8th)

Tues: 3×1 Power Snatch (85-90% of Heavy Single), 3×3 OVHS (90%)

Thurs: 3×1 Clean (85-90% of Heavy Single), 3×3 CleanGrip Deadlifts (100%)

Fri: 1 Push Press x 1 Split Jerk 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 on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

Metcon (Time)

For Time:

1.5 Laps Around Building

25 Pull-Ups

50 Push-Ups

75 Air Squats

1 Lap Around Building

15 Pull-Ups

30 Push-Ups

50 Air Squats

Half Lap around Building

5 Pull-Ups

10 Push-Ups

25 Air Squats

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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