Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you.

– Unknown Author

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

Power Clean (2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *)

Front Squat (3-2-1-1-1 Front Squat (build up in weight)

– Rest as needed between sets –
Work up to 80-85%)

Metcon (3 Rounds for reps)

Every 5:00 (3 sets)

24/20 Calorie Assault Bike

Max Unbroken Handstand Push Ups

*Kipping HSPU: every rep = 1 second off set time

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)