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)
-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 (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)