Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Pay attention to the little things, because when you miss them, you miss a lot.

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Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

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

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Squat Clean (3 sets of 1 Clean @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *)

Clean Deadlift (3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean

* Rest 60-90 seconds between sets *)

Metcon (AMRAP – Reps)

15 min AMRAP

12/10 Calorie Assault Bike

10 Thrusters (65/45)

12/10 Calorie Assault Bike

8 Thrusters (75/55)

12/10 Calorie Assault Bike

6 Thrusters (95/65)

12/10 Calorie Assault Bike

4 Thrusters (115/75)

12/10 Calorie Assault Bike

Max Squat Clean Thrusters (135/95) in the remaining time.

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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