Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Machine (easy pace)
-into-
* 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
* Athletes should focus on footwork and finishing their pull
Squat Clean (**This will be done as a group
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *)
Metcon (Time)
21/16 Calorie Assault Bike
21 Thrusters (75/55)
18/14 Calorie Assault Bike
18 Thrusters (95/65)
15/12 Calorie Assault Bike )
15 Thrusters (115/75)
-into-
30 Front rack Lunges (115/75)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)