Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets

1:00 Bike (easy pace)

2 Zombie Rope Climbs (Or 10 Ring Rows)

5 Inch Worms

Metcon (Time)

Teams of 2

15 Rounds (each)

Partner 1:

1 Rope Climb (Or 3 Strict Pull Ups)

2 Wall Walks

Partner 2:

10/8 Calorie Air Bike

-Both athletes work at the same time. Switch when both are completed-

Gymnastics: Bar Muscle Up Prep (Day 2) (No Measure)

WARM UP

All athletes:

20 Hanging Shrugs

10 Kip Swings

5 Strict Pull Ups or 5 Negative Pull Ups [jump up then lower slowly]

WORKOUT

On a running clock, for time:

Advanced:

Unbroken sets of Kipping Bar Muscle Ups

5-4-3-2-1

Intermediate:

Accumulate 10 Bar Muscle Ups

Novice:

Accumulate 10 Box Bar Muscle Ups OR

Unbroken sets of Kipping Chest to Bar Pull Ups 8-6-4-2 OR

Unbroken sets of challenging Ring Rows 8-6-4-2

Mayhem Mini-Pump – Arms and Shoulders (No Measure)

4 rounds:

10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight

10 Bent Over Lateral Raises @ moderate weight

10 Standing KB Crush Grip Bicep Curl @ maintain quality

10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)