Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

It’s amazing how the world begins to change through the eyes of a cup of coffee.

– Donna A. Favors

Warm Up (No Measure)

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, 2-3 times through

* Focus on footwork and finishing pull

Squat Clean (5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)
* Complete a set every 1:30 *)

Push Jerk (3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *)

Metcon (No Measure)

126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)


3 Rounds

8 Strict Pull-ups

12 Dumbbell Clean and Jerks (50s/35s)

42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side