Adelphos Athletics – CrossFit

Warm Up (No Measure)

8 min AMRAP:

:30 Row

:30 Jog

5 Heel to Toe Rocks

5 Up-Downs to 6 inch Target

Metcon (Time)

50 Burpees to 6in Target

2000/1750m Row

60/48 Bike Calories

Skills and Drills (No Measure)

Strict Pull-up Progression – Week 2 Day 1:

Advance:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-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

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds 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)

3 Sets

45 Sec at RPE7-8

1 Min at RPE2

45 Sec at RPE5-6

1 Min at RPE2

45 Sec at RPE8-9

*Rest 2 Min between sets.