Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Setting goals is the first step in turning the invisible into the visible.
Tony Robbins
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Machine (easy pace)
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Squat Snatch (10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes *)
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Lunge Steps (50/35) (Left Arm)
50 Double Unders
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