Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Look up at the stars and not down at your feet. Try to make sense of what you see, and wonder about what makes the universe exist.

Stephen Hawking

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine


3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

Push Press (5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *)

Metcon (Time)

Every 2:00 (8 sets)

10 Toes to Bar

10 Bench Press (115/75)

30 Double Unders

Large Class Option

Have athletes partner up and go 1:1 on sets with a 90 second cut off.

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)