Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 Amrap
100m Run (build in pace)
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Pike Push Ups
10 Deadbugs
Metcon (Time)
200m Partner Run
20 Synchro Wall Balls (20/14)
32 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
24 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Handstand Push Ups
Assistance Work – Double Unders (No Measure)
Double Unders: Week 1 Day 2
Single Under Practice:
On a running 2 minute clock:
Accumulate the largest UNBROKEN set of Single Unders.
Athletes will work for the ENTIRE 2 minutes.
* If you trip up, start a new attempt and begin counting at 1-2-3…again. We are looking for the largest set of unbroken reps achieved within the two minute window.
Advanced option: finding the largest number of unbroken double-unders in a two-minute window.
Mini Pump (No Measure)
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Seated Straight Bar Row @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
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)