Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Perseverance is not a long race; it is many short races one after the other.

– Walter Elliot

Strength Cycle Breakdown (No Measure)

Week 1

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Chin-ups

Day 2: Heavy Single Bench Press / Max Height Box Jump

Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

Warm Up (No Measure)

Hip Halo Warm up

1:00 Machine


3 sets:

5 Lunge and Twist (Per Side)

10 Deadbugs

5 Scap Pull-ups

5 Front Squats (empty bar – build across sets)

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

* Rest as needed between sets *)

Metcon (Time)

24/20 Calorie Assault Bike



Wall Balls (20/14)



24/20 Calorie Assault Bike

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)