Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Sometimes it’s the smallest act that makes the biggest impact, something as simple as saying please or thank you can turn a day around, and make a life seem that much better.”

– Anonymous

Strength Breakdown (No Measure)

Week 4

Day 1: 1 In the Hole Front Squats x 5 sets @75% of 1RM / 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM

Day 2: 1 Bench Press x 5 sets @85% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 1 Deadlifts x 5 sets @85% of 1RM / 50% Strict Handstand Push-ups of Max Reps x 5 sets

Warm Up (No Measure)

Hip Halo Warmup

-into-

3 sets:

10 sec row (easy)

10 sec row (mod)

10 sec row (hard)

4 Dumbbell Deadlifts (build across)

4 Dumbbell Hang Cleans (build across)

4 Dumbbell Shoulder to Overhead (build across)

Metcon (Time)

4 rounds

20/16 Calorie Row

20 Hang Power Cleans (75/55)

20 Box Jump Overs (24/20)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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