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)
10:00 AMRAP
60-second Air Bike (30 easy, 20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
Metcon (Time)
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1 Min between sets-
Skills and Drills (No Measure)
Strict Pull-up Progression – Week 1 Day 1:
Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
Death by Endurance (No Measure)
10k Row Interval Workout
2x (200m at RPE8.5, 90 Sec at RPE2)
2x (400m at RPE6.5, 90 Sec Rest)
800m at RPE5
-Rest 2 Min-
2x (400m at RPE6.5, 90 Sec Rest)
2x (200m at RPE8.5, 90 Sec at RPE2)