Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The moon, full or any other phase, shines because it doesn’t avoid the night. It patiently waits for its time.

– Kamand Kojouri

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up


3 sets

1:00 Machine

3 Box Step ups (each side)

5 Overhead Squats

5 Up Downs

5 Kip Swings

Assistance Work (No Measure)

15 min to work on one of the following:

* Ring Muscle-ups

* Pull-ups (any style)

* Plate Jumps (building confidence in jumping to new heights by adding plates)

The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.

Metcon (Time)

7 Rounds

7 Deadlifts (185/125)

7 Handstand Push Ups

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)