Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
In the realm of ideas, everything depends on enthusiasm; in the real world, all rests on perseverance.
– Johann Wolfgang von Goethe
Strength Breakdown (No Measure)
Day 1: 3 Tempo Front Squats x 5 sets @65% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50% of 1RM
Day 2: 3 Tempo Bench Press x 5 sets @65% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 3 Dead stop Deadlifts x 5 sets @65% of 1RM / 40-50% Strict Handstand Push-ups of Max Reps x 5 sets
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 sets
“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower.
2. Workout Prep
2 sets:
10 Double Unders
3 Toes to Bar
Metcon (AMRAP – Reps)
Independence
12:00 Amrap
35 Double Unders
5-10-15-20-25. . .
Knees to Elbows
Goal is to get to the Round of 20 Knees to Elbows or farther if time allows.
Shoulder Press (7 sets of 2 reps @ – RPE 9/10
*Rest 2:00-2:30 b/t sets)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose