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 + Hip Halo

-into-

8:00 AMRAP

25ft walking lunge (bodyweight – build across)

5 Kip Swings

5 Dumbbell Deadlifts

3 Dumbbell Hang Power Cleans

1 Dumbbell Power Clean

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Mini Pump (No Measure)

4 Rounds

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 2 min between rounds-

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

Death by Endurance (No Measure)

VO2 Max Progressive Intervals

2 Sets

1 Min at RPE8

-Rest 1 Min-

1:30 at RPE8

-Rest 1 Min-

2:00 at RPE8

-Rest 1 Min-

2:30 at RPE8

*Rest 5 Min between sets.

-OR-

VO2 Max Descending Intervals:

2 Sets

3:00 at RPE8

-Rest 1 Min-

2:30 at RPE8

-Rest 1 Min-

2:00 at RPE8

-Rest 1 Min-

1:30 at RPE8

*Rest 5 Min between sets.