Workout Of The Day

Adelphos Athletics – CrossFit

Warm Up (No Measure)

10 min AMRAP

30-sec Bike

30-sec Rower

10-sec sandbag hold (lite)

5 Snatch Grip Deadlifts (empty bar)

5 Hang Muscle Snatch (empty bar)

5 Power Snatch (empty bar)

Metcon (Time)

Partner

75/60 cal Assault Bike

(Partner Holds Handstand)

-into-

50 Power Snatch (115/75) (split as needed)

-into-

1200/1000m Row

(Partner Front Holds Sandbag Bear Hug (125/75) or Barbell Front Rack Hold (95/65))

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is either a daring adventure or nothing at all.

Helen Keller

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

Split Jerk (Heavy Single Split Jerk
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

5 Rounds

20 Wallballs (20/14)

8 Toes to Bar

-Rest 1 Min between rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Peace comes from within. Do not seek it without.

Buddha

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Jump Rope

-into-

3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

10 Jump Squats

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Snatch Balance (Heavy Single Snatch Balance
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

4 Rounds

20/16 Calorie Assault Bike

25 Box Step Ups (24/20)

Goal: Do all step ups unbroken

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The greatest weapon against stress is our ability to choose one thought over another.

William James

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

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

* 5 minutes (This is strength prep)

* Athletes should focus on footwork and finishing their pull

Squat Clean (Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (AMRAP – Reps)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

Strict Pull Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Frustration, although quite painful at times, is a very positive and essential part of success

Bo Bennett

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

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

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Squat Snatch (Snatch
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

30/24 Calorie Row

30 Burpees

30/24 Calorie Row

24 Box Jump Overs (24/20)

30/24 Calorie Row

18 Burpee BoxOvers (24/20)

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.

John Bingham

Weightlifting Breakdown (No Measure)

Week 9 (May 22nd)

Tues: Heavy Single Snatch

Weds: Heavy Single Squat Clean

Thurs: Heavy Single Snatch Drop

Fri: Heavy Single Split Jerk

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

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 Warm-up or Banded 7’s

Metcon (Time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

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)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Opportunities are like sunrises. If you wait too long, you miss them.

William Arthur Ward

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

10 PVC Pass Throughs

10 Banded Air Squats

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Snatch Balance (5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes *)

Metcon (Time)

For Time:

10 Front Squats (115/75)

1-2-3-4-5-6-7

Wall Walks

Mobility (No Measure)

1 min lying 90/90 hip stretch (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)

Opportunity dances with those already on the dance floor.

H. Jackson Brown Jr.

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row

-into-

3 sets:

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

Split Jerk (5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *)

Metcon (No Measure)

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Am. Kettlebell Swings (53/35)

Min 2: Calorie Assault Bike

Min 3: Burpees

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The future belongs to those who prepare for it today.

Malcolm X

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)

-into-

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

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Squat Clean (10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *)

Metcon (AMRAP – Rounds and Reps)

18:00 Amrap

500/450m Row

15 Toes to Bar

250/225m Row

25 V-Ups

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Setting goals is the first step in turning the invisible into the visible.

Tony Robbins

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Machine (easy pace)

-into-

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

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Squat Snatch (10 Sets of 1 Squat Snatch @75% of 1RM Snatch

* Complete 1 rep every minute for 10 minutes *)

Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

8 Single Arm Dumbbell Snatches (50/35) (Right Arm)

8 Single Arm Overhead Lunge Steps (50/35) (Right Arm)

8 Single Arm Dumbbell Snatches (50/35) (Left Arm)

8 Single Arm Overhead Lunge Steps (50/35) (Left Arm)

50 Double Unders

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

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