Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Enlightenment is the profound appreciation of the present moment; it is recognition of our oneness with the universe.
– Unknown Author
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar)
5 Shoulder Press
30-second Knee Plank
5 Up downs
2. Workout Prep
2 sets:
3 Thrusters (build in weight)
2 Burpee over Bar
3 Chest to Bar
Metcon (Time)
21-15-9
Thrusters (95/65)
Burpee Over Bar
Chest to Bar
Toes to Bar Practice (No Measure)
Toes to Bar:
Week 2, Day 1
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Weighted Sit Ups
30-second Plank Hold (elbows)
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side