Workout Of The Day

CrossFit – Tue, May 28

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

8:00 AMRAP

:45 sec Bike Erg or Air Bike

5 Cat/Cows

5 Sandbag Deadlifts (light weight)

Metcon (AMRAP – Reps)

AMRAP 12:00

10-15-20-25….

Calorie Bike

25-50-75-100-125ft…

Kettlebell Front Rack Carry (2×53/35)

Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00

10-15-20-25….

Calorie Row

25-50-75-100-125ft…

SIngle Dumbbell Walking Lunge (35/25)

Women Calories: 8-12-16-20…

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

CrossFit – Mon, May 27

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

1 round:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry or Banded 7’s

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

For Time

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Quarter Murph (Time)

For Time

400m Run

25 Pull Ups

50 Push Ups

75 Air Squats

400m Run

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)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Sat, May 25

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

10 Cossack Squats

5 Hang Muscle Cleans (empty bar)

5 Front Squats (empty bar)

3 Up Downs + Box Step Up

Metcon (AMRAP – Reps)

20:00 AMRAP

Teams of 2

Partner 1 performs all of the odd sets (1-3-5-7-9-11…)

Partner 2 performs all of the even sets (2-4-6-8-10…)

Hang Squat Cleans (95/65)

Burpee Box Get Overs (30/24)

The partner not working rows for Max Calories.

Score = final round completed (rounds) + total calories (reps).

Mayhem Mini-Pump – Arms (No Measure)

4 rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Fri, May 24

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Every minute (9:00)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 10/8 Calorie Row (build in pace)

Minute 3: 5 Seated Empty Bar Shoulder Press (1-second pause at the top)

Shoulder Press (Shoulder Press 1×1
10-12 minutes to establish a Heavy Shoulder Press)

Metcon (AMRAP – Reps)

18:00 AMRAP

6-4-2

Bench Press (185/110)

3-2-1

Rope Climb (Or 12-8-4 Elevated Ring Rows)

*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Thu, May 23

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

Power Clean

Power Clean 1×1

8 minutes to establish a Heavy Power Clean

-into-

3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Optional Accessory Work (No Measure)

4 sets:

12 Standing Landmine Twists

10 Landmine Press (each)

10 Landmine RDL (each)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Wed, May 22

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Air Bike

-into-

6:00 AMRAP

10 Banded Pass Throughs

5 Elbow to Floor Stretch with Rotation (each side)

5 Hang Power Snatches

5 Overhead Squats

Metcon (Time)

6 rounds:

12/10 Calorie Air Bike

12 Overhead Squats (75/55)

Core Work (No Measure)

4 sets:

15 Strict Hanging Leg Raise

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

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

:30 sec Side Plank on Forearm (each side)

*Rest 2:00 b/t sets

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Tue, May 21

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

10:00 AMRAP

10 Toe Touch Stretch

:10 HS Hold

:30 Jump Rope

5 Banded Good Mornings

5 Deadlifts (empty bar – build across sets)

Ring Dip Skill Work (No Measure)

EMOM8:

odd: 5-8 Strict Ring Dips

even: 10-20 sec Ring Support Hold

Advanced athletes can add weight to make it challenging.

Modify to matador or box dips/hold as needed.

Metcon (Calories)

Every 4:00 x 5 Rounds

20 Alt. Lunges

20 Double Unders

5 Man Makers (35/20)

AMRAP Cal Row in remaining 4:00 Minute Window.

No rest between rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Mon, May 20

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets

30 Single Unders

10 Cossack Squats

-into-

3 sets:

5 Inch Worms

2x50ft Shuttle Runs

3 Front Squats (empty bar – build across sets)

5 Up downs

Cossack Squat

Front Squat (Front Squat 1×1

10-12 minutes to establish a Heavy Single Front Squat)

Metcon (Time)

2x800m Run

-rest 2:00 after each set-

-into-

3 Sets:

20 Pull-ups

40 Push-ups

60 Air Squats

-rest 2:00 between sets-

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()

CrossFit – Mon, May 20

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets

30 Single Unders

10 Cossack Squats

-into-

3 sets:

5 Inch Worms

2x50ft Shuttle Runs

3 Front Squats (empty bar – build across sets)

5 Up downs

Cossack Squat

Front Squat (Front Squat 1×1

10-12 minutes to establish a Heavy Single Front Squat)

Metcon (Time)

2x800m Run

-rest 2:00 after each set-

-into-

3 Sets:

20 Pull-ups

40 Push-ups

60 Air Squats

-rest 2:00 between sets-

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

CrossFit – Sat, May 18

Announcements

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.
Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

10 min AMRAP

150m Row

5 Wall Balls (focus on breathing and cycling arms)

3 Step-ups (each side)

3 Devil’s Press (lightweight – focus on swing through legs)

Metcon (Time)

Teams of 2

250 Wallballs (20/14)

200/150 Calorie Row

100 Box Jumps (24/20)

50 Clean and Jerks (155/105)

Mayhem Mini-Pump – Core (No Measure)

4 rounds:

10 Overhead Plate Situps

10 Side Star Plank Reach Throughs (ecah side)

:15-30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)

*Rest 2 minutes between rounds

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

50 Cal Bike – May Challenge (Time)

May Bike Challenge

The Challenge: Every week in May, perform a 50-calorie bike workout on at least 3 days throughout the week. This will likely take 5 minutes or less and can be done before or after class as long as you do not interfere with the current class.

Scoring: Each day you perform the 50-calorie bike workout, you will log the time it took you to complete.

Note: Biking during class does not count. This is a separate, bonus workout of 50 calories for time.