Workout Of The Day

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

Metcon (Time)

Teams of 2

7 Sets (each)

300/250m Row

5 Squat Snatch (135/95)

-Partner 1 completes a full round before switching with Partner 2-

Assistance Work (No Measure)

3 Sets

8 Dumbbell Step Ups (each leg)

10 Single Arm Ring Rows (each arm)

20 Kettlebell Dead Bug (lay on back and hold kettlebells above you while performing dead bugs)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Warm Up
Hip Halo

-into-

8 min amrap:

10-second Handstand Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

Clean Deadlift + Hang Power Clean + Push Jerk 5×9 (Weight)

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20 Deadlift (95/65)

40 Double Unders

80ft Walking Lunge

40 Double Unders

10 Hang Cleans (95/65)

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

()

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata (20 seconds on/10 seconds rest)

4 sets (each)

Row

Russian Kettlebell Swings

Up Downs

Metcon (Time)

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

Core Work (No Measure)

4 sets:

30 Heel Taps (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

Snatch Push Press + Overhead Squat 1×3 (Weight)

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Metcon (2 Rounds for reps)

6:00 AMRAP

8/7 Calorie Air Bike

2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Air Bike

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

Hip Halo

10 Banded Squats

10 Line Hops

-into-

6:00 Amrap

1x50ft Shuttle Run

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

Deadlift (5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *)

Metcon (Time)

5 Sets

(1 set every 2:30)

275M Row

12 Front Squats (135/95)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

10 PVC Pass Throughs

10 Banded Face Pulls

10 Banded Fire Hydrants

-into-

3 sets:

3 Inch Worms

10 Hang Alternating Dumbbell Snatch (light)

10 Kip Swings on Bar

5 Wall Ball Thrusters

Metcon (Time)

7 Rounds

10 Hand Release Push Ups

10 Dumbbell Snatches (50/35)

10 Toes to Bar

10 Wall Balls (20/14)

Time Goal: 15-17 Minutes

Skills and Drills (No Measure)

Strict Pull-up Progression – Week 3 Day 1:

Advance:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)-

Rest 1:00 between sets

-into-

3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)-

Rest 30-seconds between sets

-into-

3 sets of 2-3 unassisted pull-ups –

Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)-

Rest 1:00 between sets

-into-

3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)-

Rest 30-seconds between sets

-into-

3 sets of 1-2 unassisted pull-ups –

Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )-

Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)-

Rest 1:00 between sets

-into-

3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets:

10 Box Step Ups

10 Deadbugs

10 Hang Alternating Hang Dumbbell Snatch (light)

Metcon (Time)

Teams of 2

4 sets:

60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)

30 Synchro Hang Alternating Dumbbell Snatch (50/35)

-rest 2 Mins between sets-

Skills and Drills (No Measure)

Strict Pull-up: Week 2 Day 2

Advanced: 3 rounds of: 20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–

Intermediate: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–

Beginner: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang Followed by 2 Box Assist Pull Ups –rest 90 seconds between sets–

Core Work (No Measure)

4 sets: 10 Strict TTB

10 KB Side Bend (each side)

10 GHD Russian Twists

1 min Plank

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

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

Metcon (Time)

10 Thrusters (115/75)

75 Double Unders

8 Thrusters (115/75)

60 Double Unders

6 Thrusters (115/75)

45 Double Unders

4 Thrusters (115/75)

30 Double Unders

2 Thrusters (115/75)

15 Double Unders

Mini Pump (No Measure)

4 Rounds

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Adelphos Athletics – CrossFit

Warm Up (No Measure)

8 min AMRAP:

:30 Row

:30 Jog

5 Heel to Toe Rocks

5 Up-Downs to 6 inch Target

Metcon (Time)

50 Burpees to 6in Target

2000/1750m Row

60/48 Bike Calories

Skills and Drills (No Measure)

Strict Pull-up Progression – Week 2 Day 1:

Advance:

3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

-into-

3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)

()

Death by Endurance (No Measure)

3 Sets

45 Sec at RPE7-8

1 Min at RPE2

45 Sec at RPE5-6

1 Min at RPE2

45 Sec at RPE8-9

*Rest 2 Min between sets.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 Rounds

20 Banded Side to Side Step

10 Banded Glute Bridges

10 PVC Pass Throughs

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

Front Squat + Push Press + Push Jerk 1×4 (Weight)

2 Front Squats + 1 Push Press + 1 Push Jerk

– Work up to a heavy complex in 10-12 minutes –

Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

3 Power Cleans (155/105)

5 Box Jumps (24/20)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

Death by Endurance (No Measure)

Option 1

~10k Row Interval Workout~

300m at RPE8.5, 45 Sec Rest

400m at RPE6.5, 90 Sec at RPE2

500m at RPE6.5, 90 Sec Rest

600m at RPE5, 90 Sec at RPE2

500m at RPE6.5, 90 Sec Rest

400m at RPE6.5, 90 Sec at RPE2

300m at RPE8.5

Option 2

25 Min AMRAP

500m Row

8 Double KB Snatches (53/35)

10 Burpee over Rower