Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.

John Bingham

Weightlifting Breakdown (No Measure)

Week 9 (May 22nd)

Tues: Heavy Single Snatch

Weds: Heavy Single Squat Clean

Thurs: Heavy Single Snatch Drop

Fri: Heavy Single Split Jerk

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

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


Crossover Symmetry Warm-up or Banded 7’s

Metcon (Time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

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)