Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

10 Hang Alternating Hang Dumbbell Snatch (light)

Metcon (Time)

Teams of 2

4 sets:

60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)

30 Synchro Hang Alternating Dumbbell Snatch (50/35)

-rest 2 Mins between sets-

Skills and Drills (No Measure)

Strict Pull-up: Week 2 Day 2

Advanced: 3 rounds of: 20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–

Intermediate: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–

Beginner: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang Followed by 2 Box Assist Pull Ups –rest 90 seconds between sets–

Core Work (No Measure)

4 sets: 10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)