Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata: (6 set)

20 seconds on/10 seconds off

Air Bike

-into-

3 sets:

10 Roll and Reach

10 Box Step Ups

3 Deadlifts (empty bar-build across sets)

3 Inch Worms

Deadlift (Deadlift 5×3

5 sets x 3 Deadlifts @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Hang Power Snatch (95/65)

7 Box Jump Overs (30/24)

Gymnastics: Chest to Bar Prep (Day 1) (No Measure)

5 minutes of Intro/Cues

cue 1: Jump from right under the rig

cue 2: Press down on the rig to activate the shoulder and back muscles

cue 3: Think “bring the rig to you” instead of you to the rig

cue 4: Spread elbows back and out to pull the bar to the chest.

cue 5: Come down with full control to active swing.

WORKOUT

Advanced

MInute 1: Max Burpee Chest to Bar

* Pull-up bar height should be above fingertip reach

Minute 2: REST

Minute 3-5: AMRAP2 of 7 Chest to Bar Pull Ups + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back

Minute 6: REST

MInute 7: Max Burpee Chest to Bar

* Pull-up bar height should be above fingertip reach

Intermediate

MInute 1: Max Burpee Pull Up

* Pull-up bar height should be above fingertip reach

Minute 2: REST

Minute 3-5: AMRAP2 of 4 Chest to Bar Pull Ups + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back

Minute 6: REST

MInute 7: Max BurpeePull Up

* Pull-up bar height should be above fingertip reach

Beginner

MInute 1: Max Burpees

Minute 2: REST

Minute 3-5: AMRAP2 of 5 Kipping Pull Ups (or 10 Ring Rows) + 2 Shuttle Runs

* each shuttle run is 25 feet down + 25 feet back

Minute 6: REST

MInute 7: Max Burpees

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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