Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Vibrate good energy into others’ souls, making them never forget the beauty of yours.”

– Anonymous

Weightlifting Break Down (No Measure)

Week 5

Day 1: 3 Tempo Front Squats x 5 sets @70% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM

Day 2: 3 Tempo Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets

Day 3: 3 Dead stop Deadlifts x 5 sets @70% of 1RM / 45-55% Strict Handstand Push-ups of Max Reps x 5 sets

Warm Up (No Measure)

Hip Halo Activation

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

Front Squat (Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *)

Metcon (5 Rounds for calories)

5 sets

3:00 Amrap

20 Bench Press (115/75)

Max Calorie Row

– Rest 1:00 between sets –

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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