Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Frustration, although quite painful at times, is a very positive and essential part of success

Bo Bennett

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)


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 (Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

30/24 Calorie Row

30 Burpees

30/24 Calorie Row

24 Box Jump Overs (24/20)

30/24 Calorie Row

18 Burpee BoxOvers (24/20)

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)