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)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
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)
RX
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (135/95)
RX+
50-40-30-20-10
Double Unders
5-4-3-2-1
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