Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Karma is a boomerang. You can’t escape it because it’s the energy you create and put out into the world.

Kenneth Doyle

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s Warm Up


6:00 AMRAP

5 Step Back Lunges (each side – build across)

3 Inch Worms

3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall

Metcon (Time)

10 Rounds

16 Single Dumbbell Alternating Step Back Lunges (50/35)

2 Wall Walks

Assistance Work (No Measure)

Double-Unders: Week 1 Day 1

Every athlete progresses differently in learning double-unders. Some can get them in a few days. For others, it can take years. Don’t allow yourself to get frustrated. Follow these progressions at your own pace, and you’ll be well on your way to mastering this movement.

Phase 1: Single-Unders

Practice single-unders until you can get 50 unbroken.

Goal Workout: 50 unbroken single-unders

*Once you can successfully complete this with no misses, you can move on to phase two next week.

Advanced Athlete Option:

If you already have mastered double-unders, instead use this time to work on Crossovers.

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)