Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

30-second Jump Rope

10 yard Walking Lunge + Torso Twist

10 Hang Alternating Dumbbell Snatch (light)

3 Low-Bar Muscle Up Transitions

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (205/135)

DB Bench (50/35)

DB Thrusters

Core Work (No Measure)

4 sets:

15 Strict Hanging Leg Raises

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

10 V-ups + Alt. V-Ups (R + L + Both=1)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

Gymnastics: Chest to Bar Prep (Day 2) (No Measure)

WARM UP

2 Rounds:

15 Kip Swings

5 Strict Pull Ups [or Jumping Negative Pull Ups or Ring Rows]

WORKOUT

Advanced:

Complete 40 Chest To Bar for Time

*At the top of each minute do 20 Double Unders

Begin with the Double Unders

TIME CAP 7 minutes

Intermediate

Complete 30 Chest To Bar for Time

*At the top of each minute do 20 Double Unders (or 40 Single Unders)

Begin with the Double Unders

TIME CAP 7 minutes

Beginner:

Complete 30 Kipping Pull Ups or Ring Rows

*At the top of each minute do 20 Double Unders or 40 Single Unders

Begin with the Jump Rope

TIME CAP 7 minutes

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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