Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The quality of our breath reflects the quality of our lives.

– Esther Gokhale

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Workout Prep

3 sets:

10 Double Unders

2 Power Snatch (build in weight)

Metcon (Time)



Double Unders


Snatch (135/95)



Double Unders


Snatch (165/110)

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back