Announcements
Gym Thanksgiving for anyone why would like to join Friday November 17th! No afternoon classes that night just come by, have fun, eat food!
Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets
5 Snatch Grip Deadlifts
4 Snatch Highpulls
3 Muscle Snatches
2 Power Snatches
3 Bodywieght Rows
3 Low Bar Muscle Up transitions
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Mini Pump (No Measure)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
()
Death by Endurance (No Measure)
VO2 Max Tempo + Sprints:
7 Min at RPE7, 1 Min Rest
4x (30 Sec at RPE9, 1 Min Rest)
5 Min at RPE7, 1 Min Rest
4x (30 Sec at RPE9, 1 Min Rest)
3 Min at RPE7, 1 Min Rest
4x (30 Sec at RPE9, 1 Min Rest)
Or
VO2 Max Tabata Sprints
8x (20 Sec at RPE8, 10 Sec Rest)
-Rest 3-4 Min-
8x (20 Sec at RPE9, 10 Sec Rest)
-Rest 4-5 Min-
8x (20 Sec at RPE10, 10 Sec Rest)