Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is short, and we should respect every moment of it.

– Orhan Pamuk

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


* Perform 3-5 rounds of each movement

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Focus on footwork and finishing pull

Power Clean (5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *)

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

– Rest as needed between sets -)

Metcon (AMRAP – Reps)

3 sets


533m Run

Max Calorie Bike in remaining time

*Rest 1:30 between sets*

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)