Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.”

– Jim Rohn

Strength Breakdown (No Measure)

Week 6

Day 1: 2 Pause Front Squats x 5 sets @75% of 1RM

Day 2: 2 Pause Bench Press x 5 sets @75% of 1RM

Day 3: 2 Deficit Deadlifts x 5 sets @75% of 1RM

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm-up

-into-

6 min AMRAP

20-second Double Under or Crossover Practice

3 Wall Ball Squats

3 Wall Ball Push Press (no squat)

3 Wall Balls

3 Clean and Jerks (empty bar – build across)

2. Workout Prep

3 sets:

2 Clean and Jerks (build in weight)

4 Wall Balls

10 Double Unders

Metcon (Weight)

Every 1:00 (7 rounds / 21 minutes)

Minute 1: 6 Clean and Jerks (135/95)

Minute 2: 15 Wall Balls (20/14)

Minute 3: 50 Double Under

Assistance Work (No Measure)

4 sets at RPE 8:

10 DB Snow Angel Raise

15-20 reps (each side) Single Leg Calf Raise

Rest 1:00-1:30 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

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