Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Sometimes the smallest things take up the most room in your heart.

– A.A. Milne

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


Burgener Warm Up + Skill Transfer:

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

2. Workout Prep

3 sets: (build in weight)

2 Box Jump Overs

2 Clean and Jerks (empty bar -build across sets)

1 Squat Clean Thruster

Metcon (Time)

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)