Workout Of The Day
CrossFit – Sat, Dec 2
Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight
Metcon (Time)
Teams of 2
7 Sets (each)
300/250m Row
5 Squat Snatch (135/95)
-Partner 1 completes a full round before switching with Partner 2-
Assistance Work (No Measure)
3 Sets
8 Dumbbell Step Ups (each leg)
10 Single Arm Ring Rows (each arm)
20 Kettlebell Dead Bug (lay on back and hold kettlebells above you while performing dead bugs)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
CrossFit – Fri, Dec 1
Adelphos Athletics – CrossFit
Warm Up (No Measure)
Warm Up
Hip Halo
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
Clean Deadlift + Hang Power Clean + Push Jerk 5×9 (Weight)
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
20 Deadlift (95/65)
40 Double Unders
80ft Walking Lunge
40 Double Unders
10 Hang Cleans (95/65)
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 – Thu, Nov 30
Adelphos Athletics – CrossFit
Warm Up (No Measure)
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
Metcon (Time)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)
Core Work (No Measure)
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
CrossFit – Wed, Nov 29
Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press (PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay light)
2 Snatch Grip Push Press
1 Overhead Squat
Snatch Push Press + Overhead Squat 1×3 (Weight)
2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy complex in 10-12 minutes
Metcon (2 Rounds for reps)
6:00 AMRAP
8/7 Calorie Air Bike
2-4-6-8. . . Burpees Box Jump Overs (24/20)
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . . Calorie Air Bike
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
CrossFit – Tue, Nov 28
Adelphos Athletics – CrossFit
Warm Up (No Measure)
2 sets:
Hip Halo
10 Banded Squats
10 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach
Deadlift (5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *)
Metcon (Time)
5 Sets
(1 set every 2:30)
275M Row
12 Front Squats (135/95)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
()
CrossFit – Mon, Nov 27
Adelphos Athletics – CrossFit
Warm Up (No Measure)
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into-
3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell Snatch (light)
10 Kip Swings on Bar
5 Wall Ball Thrusters
Metcon (Time)
7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
10 Toes to Bar
10 Wall Balls (20/14)
Time Goal: 15-17 Minutes
Skills and Drills (No Measure)
Strict Pull-up Progression – Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)-
Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)-
Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups –
Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)-
Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)-
Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups –
Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )-
Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)-
Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
CrossFit – Sat, Nov 25
Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Machine
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
10 Hang Alternating Hang Dumbbell Snatch (light)
Metcon (Time)
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 2 Mins between sets-
Skills and Drills (No Measure)
Strict Pull-up: Week 2 Day 2
Advanced: 3 rounds of: 20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–
Intermediate: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups –rest 90 seconds between sets–
Beginner: 3 rounds of: 10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang Followed by 2 Box Assist Pull Ups –rest 90 seconds between sets–
Core Work (No Measure)
4 sets: 10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
CrossFit – Fri, Nov 24
Adelphos Athletics – CrossFit
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8 min AMRAP
4 Front Squats
4 Shoulder Press
20 Single Unders
10 Alternating V-Ups
Metcon (Time)
10 Thrusters (115/75)
75 Double Unders
8 Thrusters (115/75)
60 Double Unders
6 Thrusters (115/75)
45 Double Unders
4 Thrusters (115/75)
30 Double Unders
2 Thrusters (115/75)
15 Double Unders
Mini Pump (No Measure)
4 Rounds
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
CrossFit – Wed, Nov 22
Adelphos Athletics – CrossFit
Warm Up (No Measure)
8 min AMRAP:
:30 Row
:30 Jog
5 Heel to Toe Rocks
5 Up-Downs to 6 inch Target
Metcon (Time)
50 Burpees to 6in Target
2000/1750m Row
60/48 Bike Calories
Skills and Drills (No Measure)
Strict Pull-up Progression – Week 2 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
()
Death by Endurance (No Measure)
3 Sets
45 Sec at RPE7-8
1 Min at RPE2
45 Sec at RPE5-6
1 Min at RPE2
45 Sec at RPE8-9
*Rest 2 Min between sets.
CrossFit – Tue, Nov 21
Adelphos Athletics – CrossFit
Warm Up (No Measure)
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
Front Squat + Push Press + Push Jerk 1×4 (Weight)
2 Front Squats + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
Metcon (AMRAP – Rounds and Reps)
7:00 Amrap
3 Power Cleans (155/105)
5 Box Jumps (24/20)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
Death by Endurance (No Measure)
Option 1
~10k Row Interval Workout~
300m at RPE8.5, 45 Sec Rest
400m at RPE6.5, 90 Sec at RPE2
500m at RPE6.5, 90 Sec Rest
600m at RPE5, 90 Sec at RPE2
500m at RPE6.5, 90 Sec Rest
400m at RPE6.5, 90 Sec at RPE2
300m at RPE8.5
Option 2
25 Min AMRAP
500m Row
8 Double KB Snatches (53/35)
10 Burpee over Rower