Workout Of The Day

10/5/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

The challenges of life teach us many lessons.

Murali Dharan

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 reps at each movement

* 5 minutes (This is strength prep)

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

* Athletes should focus on footwork and finishing their pull

Weightlifting

Clean and Jerk

1RM Squat Clean and Push Jerk

10-12 minutes

* rest as needed between lifts *

Metcon

Metcon (Time)

4 rounds

25 Box Step ups (24’’/20’’)

20 Toes to Bar

15 Front Squats (95/65)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose

()

10/4/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

We can trust life to teach us, and we can trust life to teach us through challenges.

Gina Lake

Warm-up

Warm-up (No Measure)

8 min amrap:

:30 sec Row

3 Dumbbell Burpee Deadlifts

3 Double Hang Snatches

5 Bird Dogs

5 Deadbugs

Metcon

Metcon (Time)

27-21-15-9

Calorie Row

Devil’s Press (35s/20s)

*Women’s Calories: 22-16-12-8*

Target time: 13-15 minutes

Assistance Work

Warm-up (No Measure)

~Hamstring Ring Curls

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

~Weighted Hip Thrust

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

()

10/3/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

Faced with a challenge — and the inner resistance that comes with it — we have a choice. We can break down or break through.

Robert Moss

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 reps at each movement

for 5 minutes

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

* Athletes should focus on footwork and finishing their pull

Weightlifting

Squat Snatch

1RM Squat Snatch

10-12 minutes

* rest as needed between lifts *

Metcon

Metcon (Time)

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

Cool Down

Warm-up (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

10/1/2022

Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

10:00 Amrap

30-second Bike

30 Single Unders

10 Ring Rows

10 Air Squats

Metcon

Metcon (Time)

5 sets

Buy-in: 20/15 Calorie Assault Bike

2 Rounds

30 Double Unders

10 Dumbbell Hang Power Cleans (50s/35s)

10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 between sets-

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Double DB Z-Press @ moderate weight

10 DB Snow Angel Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

10 Split Stance DB Romanian Deadlift @ moderate weight

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

9/30/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

It’s in the mistakes where the lessons are learned, where real growth begins.

Joan Butman

Warm-up

Warm-up (No Measure)

2:00 Row

-into-

3 sets:

15 PVC Passthroughs

15 Banded Air Squats

5 Step Back Lunges (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Wall Balls (20,14)

50 Double Unders

10 Dbl Dumbbell Push Press (50,35)

50 Double Unders

Cool Down

Warm-up (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)

()

9/29/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

Real growth is when we flow in balance in all seasons and weathers accepting all events and things with openness & gratitude.

RaghuRam Ananthoj

Warm-up

Warm-up (No Measure)

8 min Amrap:

:30 sec Row

5 Box Step Ups (each side)

5 Abmat Sit Ups

5 RKB Swings (light)

Metcon

Metcon (No Measure)

Every 2:00 (10 sets)

10 Dumbbell Bench Press (50s/35s)

8 Deadlifts (225/155)

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

()

9/28/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

Ambition is a glorious thing. It is the river on which all the great ships of achievement have floated.

Kate E. Griswold

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

Weightlifting

Warm-up (No Measure)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@60-70% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Warm-up (No Measure)

1 Push Jerk x 3 sets (@80-90% of 1RM Clean and Jerk)

* Rest as needed between sets *

Metcon

Metcon (Time)

15 Push-ups

15 Squat Cleans (75/55)

15 Push-ups

25 Pull-ups

~At 6:00~

10 Handstand Push-ups

10 Squat Cleans (115/80)

10 Handstand Push-ups

15 Chest to Bar Pull-ups

~At 12:00~

8 Strict Handstand Push-ups

5 Squat Cleans (155/105)

8 Strict Handstand Push-ups

8 Bar Muscle Ups

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()

9/27/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

Making our life happy or sad, beautiful or sorrowful is in our hands. We have our own rules for our lives. Follow your heart and be happy in our own life.

Mukesh Narayana

Warm-up

Warm-up (No Measure)

Hip Halo Warm-up

-into-

3 Rounds

5/4 Calorie Row

2 Burpee Over Rower

Metcon

Metcon (Time)

3 sets

21-15-9

Calorie Row

15-12-9

Burpee Over Rower

-Rest 2 Min between rounds

*Females Calories: 16-12-8

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min Foam roll quads (each side)

1 min Foam roll glutes and IT band (each side)

()

9/26/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

The art of living a happy life is what we need to teach ourselves to be closer to success. Spreading love is what the world needs in abundance and removes competitiveness. Ultimately, success is what you seek happiness in.

Yashi Agnihotri

Warm-up

Warm-up (No Measure)

1. Movement Prep/Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Weightlifting

Warm-up (No Measure)

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Warm-up (No Measure)

1 Overhead Squat x 3 sets (@90% of 1RM Snatch)

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Amrap

10 AKB Swings (53/35)

10 Box Jumps (24″/20″)

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()

9/24/2022

Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

10:00 AMRAP

1:00 easy row

5 Front Squats (empty bar)

5 Shoulder to Overhead (empty bar)

10-sec Handstand Hold

Metcon

Metcon (Time)

21-15-9

Calorie Row

Handstand Push Ups

-Rest 2 Min-

21-15-9

Calorie Row

Front Squats (95/65)

-Rest 2 Min-

21-15-9

Calorie Row

Push Press (95/65)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Diamond Pushups

10 Chin ups

15 Double DB Skull Crushers

15 Seated Alternating DB Hammer Curl

15 GHD to Parallel w/plate

15 V-ups

10 KB side Bends (each side)

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

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

-Rest 2 min b/t round-

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()