Workout Of The Day

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Take a moment to breathe peace in, exhale stress out and breathe a fresh start in and exhale the negative things of yesterday out.

Anthony Kelbrat

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

10 Banded Air Squats

5 Up Downs + Box Step Up

5 Bench Press (empty bar/slow and controlled)

Bench Press (5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set every 2 minutes *)

Metcon (Time)

60 Burpee Box Jump Overs (20” for all)

Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you never take risks, you’ll never accomplish great things. Everyone dies, but not everyone has lived.

John Mason

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup

-into-

3 sets

5 Back Squats (empty bar- build across sets)

:30 Assault Bike (easy pace)

10 Ring Rows

Back Squat (5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

)

Metcon (Time)

5 Sets: (1 set every 3 minutes 30 seconds)

14/11 Calorie Assault Bike

7 Chest to Bar Pull Ups

14/11 Calorie Assault Bike

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Sometimes, taking risks and getting out of our comfort zones is necessary to break out of the stagnation.

Noah Mugenyi

Strength Cycle Week Layout (No Measure)

Week 2 (Jan 30)

Mon: 5×5 Deadlift (65%)

Tues: 5×5 Back Squats (65%)

Weds: 5×5 Bench Press (65%)

Thurs: Every minute (10 minutes) 5 Power Snatch (light)

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec singles/doubles

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

5 Double DB Snatch (build across)

Deadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

)

Metcon (Time)

2 Sets:

12 Devils Press (50s/35s)

50 Double Unders

8 Devils Press (50s/35s)

50 Double Unders

4 Devils Press (50s/35s)

50 Double Unders

-rest 2 minutes between sets-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

Adelphos Athletics – CrossFit

Warm Up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 Strict pulls ups

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)

**2. Workout Prep**

with Partner

3 sets (building in weight)

1 Rope Climb (Half Way)

5/4 Calorie Row (Workout Pace)

2 Clean and Jerks (Touch and Go)

Metcon (Time)

Teams of 2

30 Strict Pull Ups(split as desired)

40/32 Calorie Row (each at the same time) (2 Rowers)

60 Clean and Jerks (135/95) (split as desired)

Individual option:

15 Strict Pull Ups

40/32 Calorie Row

30 Clean and Jerks (135/95)

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Risk is relative like many other things in your life. It’s your call, not anyone else’s.

Dominic Murgido

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

20 seconds Single Unders

5 Wall Balls Thrusters

5 Deadbugs (each)

3 Muscle Up Transition (Low Rings) Or

5 Kip Swings into 1 Pull up

2. Workout Prep

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scaled Version

12:00 Amrap

20 Wall Ball Thrusters (20/14)

30 Double Unders or Single Unders

10 Burpee Pull-ups

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)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Enjoy the journey of your life. Listen to your heart. Do what you dream of doing and create your heart’s desires.

Margaux Joy DeNador

Warm Up (No Measure)

Hip Halo Warmup

-into-

8 min AMRAP

P1: 1:00 Machine

P2:

3 Inch Worms

5 Deadbugs (each side)

2 Sandbag Deadlifts (build across)

Deadlift (Deadlifts:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (Time)

Teams of 2

6 sets (each/1:1)

100ft Sandbag Carry (125/75)(Or Dumbbell Farmer Carry (70s/50s))

6 Box Jumps (24/20)(Each)

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

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The journey of your life will change when you emphasize gratitude for all that you are, all that you accomplish, and all that you receive.

Dr. Wayne W. Dyer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

6 min AMRAP

30 sec bike (easy)

20 sec bike (mod)

10 sec bike (hard)

5 Up Downs + Plate Step Up

5 Bench Press (empty bar/slow and controlled)

Bench Press (Bench Press:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

)

Metcon (Time)

For Time

10 Rounds

10 Cal Bike (8 Cal Bike for Ladies)

5 Burpees to Plate

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is unique to each person. Each person has a different response, different support, a different purpose, a different journey.

Leslie Anne Miller

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Assault/Echo Bike (each pace)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Weightlifting (Weight)

Power Clean + Push Jerk 10×5

Every Minute (10:00)

5 Power Clean and Push Jerks

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon (Time)

3 rounds

15 Handstand Push Ups

20 Toes to Bar

16 Front RackLunge (75/55)

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

If you believe in fate, you shall have it. If you believe in destiny, you shall have it. Believing in yourself is the greatest impact in your life.

Blessings E Moyo

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

30 sec row (easy)

20 sec row (mod)

10 sec row (hard)

5 Tempo Back Squats (empty bar)

5 alt v-ups (each side)

Back Squat

Back Squat:

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

For Time:

500-400-300-200-100m

Row

40-30-20-10-5

Air Squats

-Female Distance: 400-320-240-160-80

~Time Goal: 15 Minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (30 seconds moderate- fast/30 seconds slow)

-into-

3 sets:

10 Goblet Squats (2 second pause at the bottom)

10 Alternating V-ups

10 Ring Rows

2. Workout Prep

3 sets: (with partner)

20-second Row (workout pace)

5 Synchro Dumbbell Squats

(build in weight)

Metcon (Time)

Teams of 2

3 rounds

2000m/1750m Row

30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)

Individual Option:

3 rounds

1000m/850m Row

30 Dumbbell Front Squats (50s/35s)

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Bottom-Up Single Arm Standing KB Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)