Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
For my part I know nothing with any certainty, but the sight of the stars makes me dream
Vincent Van Gogh
Strength Break Down (No Measure)
Week 8 (May 15th) (De-load)
Tues: Every min (10 mins) 1 Squat Snatch (Don’t go over 75%)
Thurs: Every min (10 mins) 1 Squat Clean (Don’t go over 75%)
Fri: Every min (5 mins) 2 Split Jerks (light/moderate)
Into – Every min (5 mins) 2 Snatch Drops(light/moderate)
Warm Up (No Measure)
1 Round:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s
Metcon (Time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-Rest 4:00-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Target time each set: 14-16 minutes
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)