Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

10 PVC Pass Throughs

10 Banded Face Pulls

10 Banded Fire Hydrants

-into-

3 sets:

3 Inch Worms

10 Hang Alternating Dumbbell Snatch (light)

10 Kip Swings on Bar

5 Wall Ball Thrusters

Metcon (Time)

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Bar

10 Wall Balls (20/14)

Time Goal: 15-17 Minutes

Skills and Drills (No Measure)

Strict Pull-up Progression – Week 3 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 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)-

Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups –

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 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)-

Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups –

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 3-5 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 tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)