Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

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Crossover Symmetry or Banded 7’s + Hip Halo

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3 sets:

10 PVC Pass Throughs

5 PVC OVHS

10-second Handstand/Plank Hold + 4 Shoulder Taps

5 Ring Rows or 1 Zombie Rope Climb

Metcon (Time)

Every 1:00 (24:00)

Min 1: 6 Overhead Squats (155/105)

Min 2: 10 Handstand Shoulder Taps (or 50 ft Bear Crawl)

Min 3: 4 Strict Pull Ups (Or 12 Ring Rows)

Skills and Drills (No Measure)

Strict Pull-up: Week 1 Day 2

Advanced:

3 sets of:

20 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold

Rest 1:00 between sets

Intermediate:

10 second Dead hang (hold on to the pull-up bar with an overhand grip ) immediately into 10 second top of pull up hold

Rest 1:00 between sets

Beginner:

20 second Dead hang (hold on to the pull-up bar with an overhand grip ) right into 3 x 3 second negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)