Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s with Hip Halo Warmup

-into-

3 sets

1 min Air Bike

5 Snatch Push Press

5 Overhead Squats

* Start with a PVC Pipe and progress to an empty barbell

Snatch Push Press + Overhead Squat 1×2 (Weight)

1 Snatch Push Press + 1 Overhead Squat

– Work up to a heavy complex in 10-12 minutes

Metcon (Time)

5 sets (Every 4:00)

10 Toes to Bar

8 Burpee Box Jump Over (24/20)

10 Toes to Bar

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

Extra Credit Lifting – Cleans (Weight)

Slow Clean Deadlift + Hang Pause Clean + Hang Clean + Jerk Dip + Push Jerk 3×5

1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip + 1 Push Jerk @ 65% 1 RM Clean and Jerk

1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip +1 Push Jerk @ 68% 1 RM Clean and Jerk

1 Slow Clean Deadlift + 1 Below the Knee Pause Clean + 1 Clean + 1 Jerk Dip + 1 Push Jerk @ 70% 1 RM Clean and Jerk

*Slow Clean Deadlift: 5 second ascent

*Below the Knee Pause Clean: Pause in receive for 2 seconds.

Extra Credit Lifting – Clean and Jerks (Weight)

Clean Deadlift + Below the Knee Clean + Split Jerk 3×3

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 80% 1 RM Clean and Jerk