Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2 sets

10 Banded Fire Hydrants (each)

10 Banded Kick Backs (each)

10 Banded Glute Bridges

-into-

6:00 AMRAP

30-second Air Bike (build up in pace)

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

4 Box Step Ups

Deadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

)

Metcon (2 Rounds for reps)

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Burpee Box Jump Over (24/20)

-rest 2:00 between sets-

Gymnastics: Core Conditioning (No Measure)

Gymnastics: Core Conditioning (Day 1)

Workout Definition

Advanced:

Accumulate 50 Plank Pull Throughs [35/25 Dumbbell]

Every minute, complete 5 Superman Pulses

Intermediate:

Accumulate 50 Plank Pull Throughs [25/15 Dumbbell]

Every minute, complete 5 Superman Pulses

Novice:

Accumulate 30 Plank Pull Throughs [25/15 Dumbbell]

Every minute, complete 5 Superman Pulses

***TIME CAP FOR ALL 7 minutes

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()