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


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)


Thrusters (95/65)

Burpee Over Bar

Chest to Bar

Toes to Bar Practice (No Measure)

Toes to Bar:

Week 2, Day 1


5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar


5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension


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