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)
-into-
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)