Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Smile in the mirror. Do that every morning and you’ll start to see a big difference in your life.
–Yoko Ono
Warm Up (No Measure)
10:00 AMRAP
5 Single Leg RDL’s (each side)
5 Single DB Deadlifts (each side – build across)
5 Single DB Shoulder to Overhead (each side – build across)
30 sec single/double under/crossover practice
Metcon (Time)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
45 Double Unders
-rest 1:00 between sets-
Toes to Bar Assistance Work (No Measure)
Toes to Bar:
Week 4, Day 1
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Alternating V-Ups
10 Hollow Rocks
10-second Hollow Rock Hold
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)