Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible

– Francis of Assisi

Warm Up (No Measure)

Hip Halo Warm up


3 sets:

10 Alternating V-Ups

5 Tempo Air Squats

3 Tempo Front Squats

5 Scap Pull-ups

10 Dumbbell Up right Row (each)

Front Squat (Front Squat:
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *)

Metcon (Time)

~~2 Sets~~


Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)

Calorie Assault Bike

-Rest 3 Minutes between sets-

Assistance Work (No Measure)

Weighted Strict Chin Up (Supinated)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)