Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Passion is the spark that ignites the soul’s journey, turning dreams into reality.”

Neil Stephenson

Warm Up (No Measure)

Crossover or Banded 7’s + Hip Halo Warmup

-into-

6:00 AMRAP

5 Tempo Air Squats

5 Kip swings

5 Hand Release Pushups

3 Hang Power Cleans (empty bar – build across)

Metcon (Time)

3 Rounds

50 Air Squats

7 Up Down + Jumping Pull Ups

10 Hang Power Cleans (135/95)

Double Unders – Assistance Work (No Measure)

Double-Unders: Week 2 Day 1

Complete One Rep of a Double-Under

Do a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.

Goal Workout

5 Rounds:

3 single-unders

1 double-under

Rest for about 10 seconds

Once you can successfully complete this workout with no misses, move on to Phase 3.

Advanced Athlete Option:

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

* Video on how to learn crossovers: youtube.com/watch?v=E0S_HJa1mHQ

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

Athletes Notes

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