Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“The true sign of intelligence is not knowledge but imagination.”
– Albert Einstein
Strength Cycle Breakdown (No Measure)
Week 3
Day 1: 2 Pause Front Squats x 5 sets @70% of 1RM / 3 Strict Weighted Chin-ups x 5 sets @65% of 1RM
Day 2: 2 Pause Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 2 Deficit Deadlifts x 5 sets @70% of 1RM / 30-40% Deficit Strict Handstand Push-ups of Max Reps x 5 sets
Warm Up (No Measure)
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Bent over DB Rows (each side)
10 Alternating V-Ups
Front Squat (Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *)
Metcon (Time)
3 rounds
533m Run
20 Toes to Bar
20 Sit Ups
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose