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)
Banded 7’s + Hip Halo
-into-
8:00 Amrap
30-second Row
5 Deadlifts (empty bar – build across sets)
5 Single Arm Dumbbell Bench (each)
5 Push Ups
Deadlift (5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *)
Metcon (2 Rounds for reps)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/75)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
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)
()
Death by Endurance (No Measure)
Part 1: Echo Bike Workout
3x (15 Sec Acceleration to RPE10, 2 Min Rest)
2x (20 Sec Acceleration to RPE10, 2 Min Rest)
30 Sec Acceleration to RPE10
-Rest 2 Min-
6 Cals at RPE9
-Rest 3 Min-
8 Cals at RPE10
-Rest 3 Min-
10 Cals at RPE10
Part 2: Row Workout
1000m at RPE3
400m at RPE6.5
-2 Min Rest-
1000m at RPE3,
300m at RPE6.5
-2 Min Rest-
1000m at RPE3
200m at RPE6.5
-2 Min Rest-
1000m at RPE3
100m at RPE6.5
Total: 5000m