Adelphos Athletics – CrossFit

Warm Up (No Measure)

Banded 7’s

-into-

3 sets:

45 Second Bike (increase pacing)

5 Kettlebell Russian Swings (eye level)

5 Inch Worms

5 Bench Press (empty bar-build across sets)

Bench Press

5 sets x 3 Bench Press @80% of 1RM

* Complete a set on the 2 minutes *

Metcon (Time)

Every 1:00 (4 rounds)

Min 1: 10/8 Calorie Air Bike

Min 2: 12 Kettlebell Swings (53/35)

Min 3: 10/8 Calorie Air Bike

Min 4: 4 Wall Walks

Min 5: 10/8 Calorie Air Bike

Min 6: Rest

Optional: Gymnastics Skill Work (No Measure)

Optional: Gymnastics Skill Work

Strict Pull-up: Week 4 Day 2

Advanced:

Partner work/rest

3 rounds of:

30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull Ups

Intermediate:

Partner work/rest

3 rounds of:

20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull Ups

Beginner:

Partner work/rest

3 rounds of:

10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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Double Kettlebell Front Rack Step Up + Double Kettlebell Front Rack Heel Elevated Squat 4×20 (Weight)

Double Kettlebell Front Rack Step Up + Double Kettlebell Front Rack Heel Elevated Squat 4×20

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 6/10 RPE

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 7/10 RPE

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 8/10 RPE

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 9/10 RPE

Mayhem Gymnastics [MG] Cycle 14 TTB/WW [week 2] (No Measure)

Mayhem Gymnastics [MG] Cycle 14 TTB/WW [week 2]

Today is an Endurance Workout, to build capacity over time.

10 minutes on the minute [EMOM]

odd minute: 30 seconds of Alternating Leg V-Ups

even minute: 10-15 reps of Toes to Bar