CrossFit – Fri, Mar 1

Adelphos Athletics – CrossFitWarm Up (No Measure) 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups ()CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)For...

CrossFit – Thu, Feb 29

Adelphos Athletics – CrossFitWarm Up (No Measure) 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low)Back Squat (Back Squat 5×5 5 sets of 5 Back Squats @70% of Heavy Single (Week...

CrossFit – Wed, Feb 28

Adelphos Athletics – CrossFitWarm Up (No Measure) 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal PoseBench Press (Bench Press 5×5 5 sets of 5 Bench Press...

CrossFit – Tue, Feb 27

Adelphos Athletics – CrossFitWarm Up (No Measure) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 rounds of each movement 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * Focus on footwork and finishing the pullPower Snatch (Power...

CrossFit – Mon, Feb 26

Adelphos Athletics – CrossFitWarm Up (No Measure) 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch WormsDeadlift (Deadlift 5×5 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete...