Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The future belongs to those who prepare for it today.

Malcolm X

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


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 (10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *)

Metcon (AMRAP – Rounds and Reps)

18:00 Amrap

500/450m Row

15 Toes to Bar

250/225m Row

25 V-Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)