Announcements

Adelphos is turning 10!!! April 6th come in for classes and stay for brunch.

Saturday classes are free for newcomers, so bring a friend!!

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April Core Challenge! Try and push yourself with the daily workout!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

1:00 Machine

30-second Single Unders or Crossover Practice

3 Inch Worms

10 Walking Lunge Steps

5 Russian Kettlebell Swings

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice one of the following:

Crossovers, Double Unders, or Single Unders

Bar Muscle Ups

Handstand Walks

Crossover Tips

Muscle Up Cues and Scaling

Handstand Walking Cues and Scaling

Metcon (2 Rounds for reps)

10:00 AMRAP

3 Chest to Bar Pull Ups or 1 Bar Muscle Up

15 Crossover Singles or 25 Double-Unders

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

50 Single Unders

2 Wall Walks

15 AKB Swings (53/35)

2 Wall Walks

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

April Core Challenge Day 1 (3 Rounds for reps)

Scoring

Alternating Leg V-Ups are always scored as each leg counts as a rep because of the word “alternating”

Because Mountain Climbers are a quick movement with lots of reps, we will count these as left leg + right leg is 1 rep.

Set 1 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 1

Set 2 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 2

Set 3 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 3
3 Sets:

1:00 Max Alternating Leg V-ups

1:00 Max Mountain Climbers

1:00 Max Sit Ups

1:00 Rest

This is a ‘max rep’ workout each minute….meaning you will be aiming to get as many repetitions of that movement as possible in the minute allotted. You will aim not to rest until the 4th minute of each set.

If you take a break during the movements, try to make it QUICK.

0:00 – 1:00 Max Alternating Leg V-ups

1:00 – 2:00 Max Mountain Climbers

2:00 – 3:00 Max Sit Ups

3:00 – 4:00 Rest

4:00 – 8:00 Repeat for set 2

8:00 – 12:00 Repeat for set 3