Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

8 min AMRAP

6 Deadlifts

5 Hang Power Cleans

4 Shoulder to Overhead (empty barbell)

3 Bodyweight Rows (OR Ring Rows)

2 Low Bar Muscle Transition (OR 2 burpees)

Metcon (Time)

3 Rounds

10 Deadlift (225/155)

5 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (95/65)

30 Pull Ups

Optional Accessory Work (No Measure)

Optional accessory, pending workout time:

3 Sets

10 Seated Banded Lat Pull Downs

14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)

6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

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)

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Death by Endurance (No Measure)

VO2max Ladder Intervals

1 Min at RPE8

1 Min Jog (at 50% of last RPE8 distance)

2 Min at RPE8

2 Min Jog (at 50% of last RPE8 distance)

3 Min at RPE8

3 Min Jog (at 50% of last RPE8 distance)

2 Min at RPE8

2 Min Jog (at 50% of last RPE8 distance)

1 Min at RPE8

1 Min Jog (at 50% of last RPE8 distance)