Workout Of The Day

Adelphos Athletics – CrossFit

war: Warm-up (No Measure)

“Success is the sum of small efforts – repeated day in and day out.” – Robert Collier

Warm-up

Warm-up (No Measure)

3:00 Jump Rope

-into-

4 sets: (each machine)

30 Seconds

Assault Bike

Rower

Metcon

Metcon (No Measure)

Every 3:00 (8 sets)

15/12 Calorie Assault Bike

-rest 30-seconds-

15/12 Calorie Row

-rest remainder of 3 minutes-

Assistance Work

Warm-up (No Measure)

Double DB Skull Crushers

4 sets: 10 reps

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

Standing Tricep DB French Press

4 sets: 10 reps

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

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“It is not the opinion of the common (wo)man that matters, but the opinion of (wo)men whom you admire and truly respect.” ―Bohdi Sanders

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

Monster Walk Warm up

-into-

4 Rounds

2 Strict Pull-ups

3 Push-ups

4 Air Squats

Metcon

Metcon (Time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 2 minutes between sets-

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

Cool Down

Warm-up (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

Warm-up (No Measure)

“The tricky part about discovering our giftedness is that it may be in an area that feels unexpected.” ―Meg Meeker

Warm-up

Warm-up (No Measure)

2 sets:

1:00 Bike

1:00 Row

– rest 15 seconds between –

-into-

3 rounds

5 Alternating Dumbbell Bench Press (build across rounds)

10 Bodyweight Lunges

Metcon

Metcon (Time)

10 rounds

10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)

15 Jumping Air Squats OR 50ft bodyweight lunge

Assistance Work

Warm-up (No Measure)

3-4 Rounds

10 Body Row on Racked Barbell

15 Tricep Dips

15 Ring Curls

10 Single Arm KB Situp Left

10 Single Arm KB Situp Right

10 Pulse Ups

10 Landmine Windmills (each side)

60 sec plank

-Rest 2 min b/t round-

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

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Recognize the issue, admit there is an issue – and then do something about the issue.” ―Latorria Pier

Warm-up

Warm-up (No Measure)

2:00 Row

-into-

3 sets:

5 Wall Balls

5 Kipping Knee Raises

5 Low Box Jumps

5 Sumo Deadlift High Pulls (empty bar)

5 Up Downs

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

Weightlifting

Split Jerk

Split Jerk 1×1

* Rest as needed between sets *

Metcon

Metcon (3 Rounds for reps)

3:00, 6:00 Amrap, and For Time.

20/16 Calorie Row

30 Wall Balls (20/14)

20 Toes to Bars

30 Box jumps (24/20)

20 Sumo Deadlift High Pulls (95/65)

30 Burpee over Bar

20 Shoulder to Overhead (135/95)

– 2-minute rest/reset between each AMRAP –

Cool Down

Warm-up (No Measure)

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

1 min overhead elbow grab tricep stretch (each side)

1 min Thread the Needle (each)

()

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“What happened in the past doesn’t matter. You’re creating a new future TODAY.” —H.T.

Warm-up

Warm-up (No Measure)

2:00 Jump Rope

-into-

3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

3 Deadlifts (light/focus on keeping the core tight)

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Weightlifting

Snatch Balance

Snatch Balance 1×1

* Rest as needed between sets *

Metcon

Metcon (No Measure)

5 sets:

100’ Dumbbell Front Rack Walking Lunge (35s/20s)

200’ Sandbag Carry (125/75)

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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Adelphos Athletics – CrossFit

()

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Weightlifting

Squat Clean

Squat Clean 1×1

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Reps)

8 sets: (each)

AMRAP 1:30

5 Bar over Burpees

3 Hang Power Cleans (185/125)

Max Calorie Assault Bike

(Next partner starts every 90 seconds)

Cool Down

Warm-up (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll calves

()

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“What happened in the past doesn’t matter. You’re creating a new future TODAY.” —H.T.

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Weightlifting

Squat Snatch

Squat Snatch 1×1

* Rest as needed between sets *

Metcon

Metcon (Time)

3 rounds:

21 Deadlifts (185/125)

63 Double Unders

21 V-ups

14 Minute Time Goal

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you’re able to be yourself, then you have no competition. All you have to do is get closer and closer to that essence.” —Barbara Cook

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

Monster Walk Warm up

-into-

4 Rounds

2 Strict Pull-ups

3 Push-ups

4 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-Rest 30 seconds –

Cool Down

Warm-up (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)

()

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“An excuse is the most expensive brand of self defeat you will ever purchase.” ―Johnnie Dent Jr.

Warm-up

Warm-up (No Measure)

1:00 Row

1:00 Bike

-into-

3 sets

10 Seated Dumbbell Shoulder Press (light)

10 Alternating V-Ups

10 Single Arm Kettlebell Swings (light)

10 Walking Lunges + Torso Twist

Metcon

Metcon (Time)

500m Row

20 Handstand Push-ups

100’ Double Kettlebell Front Rack Lunge (2×53/35)

500m Row

100’ Double Kettlebell Front Rack Lunge (2×53/35)

20 Handstand Push-ups

500m Row

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Diamond Pushups

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 overhead plate situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

-Rest 2 min b/t round-

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

()

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“People do not wish to appear foolish. To avoid the appearance of foolishness, they are willing to remain, actually, fools.” ―Alice Walker

Warm-up

Warm-up (No Measure)

2:00 Machine

-into-

3 sets:

30-second Single Unders

5 Knee Raises

10 AKB Swings (Lightweight)

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Weightlifting

Snatch Balance

Snatch Balance 2×5

* Complete 1 set every minute for 5 minutes *

Metcon

Metcon (Time)

50 Double-Unders

50 V-Ups

10 Power Clean 185/125

40 Double-Unders

40 V-Ups

8 Power Clean 185/125

30 Double-Unders

30 V-Ups

6 Power Clean 185/125

20 Double-Unders

20 V-Ups

4 Power Clean 185/125

10 Double-Unders

10 V-Ups

2 Power Clean 185/125

Time Goal: 20 Minutes

Cool Down

Warm-up (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll calves

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