Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The greatest weapon against stress is our ability to choose one thought over another.

William James

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)

* 5 minutes (This is strength prep)

* Athletes should focus on footwork and finishing their pull

Squat Clean (Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (AMRAP – Reps)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

Strict Pull Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)