Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

8:00 AMRAP

30-second Row (build in pace)

3 Bench Press (empty bar – build across)

5 Dumbbell Front Squats

5 Dumbbell Push Press

Bench Press (Bench Press 5×2

5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

For Time:

1750/1500m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)

Gymnastics: Handstand Push Ups (Day 1) (No Measure)

5 minutes of Intro/Cues

Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand

Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING

Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head

Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT

Advanced

EMOM 6 Minutes

Odd Minute: 5 Wall-Facing Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)

Intermediate

EMOM 6 Minutes

Odd Minute: 3-5 Strict Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

Beginner

EMOM 6 Minutes

Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge (light)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()