Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The eternal quest of the individual human being is to shatter his loneliness.

Norman Cousins

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)

* Focus on footwork and finishing the pull

Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)

Clean Deadlift (3 Clean Deadlift x 3 Sets @90% 1RM Clean)

Metcon (Time)

2 Sets:

3 Rounds

12 Thrusters (65/45)

12 V-Ups

24 Crossover Single Unders Or 48 Double Unders

-rest 3:00 between sets-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose