Workout Of The Day
CrossFit – Sat, May 27
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)
()
CrossFit – Fri, May 26
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)
()
CrossFit – Thu, May 25
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)
()
CrossFit – Wed, May 24
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)
()
CrossFit – Tue, May 23
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)
()
CrossFit – Mon, May 22
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)
()
CrossFit – Fri, May 19
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)
CrossFit – Thu, May 18
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)
()
CrossFit – Wed, May 17
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)
()
CrossFit – Tue, May 16
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