Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

Clean and Jerk

Power Clean + Push Jerk 10×5

Workout Definition

With an ongoing clock:

Minute 0-10:

Every minute on the minute for 10 minutes:

5 Power Clean and Push Jerks

Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.

Rest exactly 2 minutes. The metcon begins at the 12 min mark….

Metcon (Time)

Rest until minute 12:00 (after strength)

From minute 12-22:

Freedom (RX’d)

Every minute on the minute for 10 minutes

200/175m Row

Gymnastics: Core Conditioning (Day 1) (No Measure)

Day 1:

Advanced:

Accumulate 80 V Ups

Every time you break, perform 5 Burpees

Intermediate:

Accumulate 50 V Ups

Every time you break, perform 5 Burpees

Novice:

Accumulate 50 Abmat Situps

Every time you break, perform 3 Burpees

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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