Workout Of The Day

9/23/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

A happy life is what we want, so that means that we need to believe and have patience, because we know that there is going to be some ups and downs, but we aren’t in charge.

Herman Cooper

Warm-up

Warm-up (No Measure)

3 sets:

1:00 Machine

5 Kipping Knee Raises

5 Hang Power Cleans (empty bar)

3 Bar Facing Up Downs

Metcon

Metcon (Time)

10-20-30

Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Assistance Work

Warm-up (No Measure)

Low Ring Muscle Up Transitions

– 10-12 minutes-

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

()

9/22/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

Change with time or it will change you forever.

Sandeep Ravidutt Sharma

Warm-up

Warm-up (No Measure)

8 min Amrap:

:30 sec Row

5 Box Step Ups (each side)

5 Abmat Sit Ups

2 Sandbag Over shoulder (light)

Metcon

Metcon (AMRAP – Reps)

Teams of 2

5 sets:

3:00 Amrap

15 Synchro Wall Ball Sit Ups (20/14)

12 Synchro Box Jumps (24/20)

Max Sandbag Over Shoulder (125/75) (Or Power Snatch (155/105)

-rest 3:00 between sets-

Individual Option:

5 sets:

3:00 Amrap

15 Wall Balls Sit Ups (20/14)

12 Box Jumps (24/20)

Max Sandbag Over Shoulder on Rig (125/75) (Or Power Snatch (155/105)

-rest 3:00 between sets-

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)

()

~9/21/2022

Adelphos Athletics – Adelphos Compete

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Successories

3 Sets

10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)

5 Tall Box Jump

3a. Barbell Prep

Clean:

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)

2-3 Sets:

1:00 Bike (moderate)

5 Wall balls (at workout weight)

20ft Single Dumbbell Front Rack Lunge (moderate) (each side)

5. Workout Prep

1 Set (at workout pace):

5 Wall Balls (at workout weight)

15ft Front Rack Dumbbell Lunge Walk (at workout weight)

Warm-up (No Measure)

3 Sets

10 Double Dumbbell Slow Eccentric Static Front Foot Elevated Lunge (5 Each Leg)

5 Tall Box Jump

Warm-up (No Measure)

5 Muscle Clean @ 5/10 RPE

4 Muscle Clean @ 6/10 RPE

3 Muscle Clean @ 7/10 RPE

2 Muscle Clean @ 8/10 RPE

1 Muscle Clean @ 9/10 RPE

Warm-up (No Measure)

3 Power Clean @ 5/10 RPE

2 Power Clean @ 6/10 RPE

1 Power Clean @ 7/10 RPE

3 Power Clean @ 5.5/10 RPE

2 Power Clean @ 6.5/10 RPE

1 Power Clean @ 7.5/10 RPE

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14) (10’)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14) (10’)

*Ladies 10’ today

Metcon (Time)

2:30 on/1:00 off

15/12 Calorie Echo Bike

3 Rope Climbs

Max Double Unders

*continue until 500 Double Unders. Must complete in 50 reps unbroken

This is technically a 2:30 AMRAP with 1:00 rest between sets until you finish the 500 double unders

()

9/21/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

With determination and consistent efforts, the underdogs of yesterday become the King of today.

Sandeep Ravidutt Sharma

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

Clean and Jerk

1 Squat Clean + Push Jerk x 10 sets (Start at 65% and Build, No higher than 90%)

* Complete 1 set every 1:15 *

Metcon

Metcon (Time)

For Time:

50 Wall Balls (20/14)

200ft Front Rack Dumbbell Lunge Walk (50s/35s)

50 Wall Balls (20/14)

Target time: 10-12 minutes

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)

()

9/20/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

You need to prioritize yourself first before you provide the energy for others.

Rishen Ramakrishnan

Warm-up

Warm-up (No Measure)

3 sets:

:30 sec Bike

5 inch worms

10-second Handstand Hold

:30 sec Jump Rope

Metcon

Metcon (Time)

3:00 AMRAP

8/6 Calorie Bike

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

16/13 Calorie Bike

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

20/16 Calorie Bike

60 Double Unders

6 Wall Walks

Cool Down

Warm-up (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

()

~9/20/2022

Adelphos Athletics – Adelphos Compete

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Barbell Prep

Snatch:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)

8-12 minutes moving through:

1:00 Ski (easy to moderate)

25 Single Under

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

20 Alt. Leg V-Up

5. Workout Prep

1 Set (at workout pace)

1 Wall Walks

5 GHD SIt Ups

10 Double Unders OR 3 Cal Ski

Weightlifting

Warm-up (No Measure)

5 Muscle Snatch @ 5/10 RPE

4 Muscle Snatch @ 6/10 RPE

3 Muscle Snatch @ 7/10 RPE

2 Muscle Snatch @ 8/10 RPE

1 Muscle Snatch @ 9/10 RPE

Warm-up (No Measure)

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 7/10 RPE

3 Power Snatch @ 5.5/10 RPE

2 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7.5/10 RPE

Warm-up (No Measure)

5 Bench Press @ 5/10 RPE

4 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 9/10 RPE

Warm-up (No Measure)

3 Snatch Pulls @ 8.5/10 RPE

3 Snatch Pulls @ 8.5/10 RPE

3 Snatch Pulls @ 8.5/10 RPE

Metcon

Warm-up (No Measure)

AMRAP 3 Minutes

6 Wall Walks

18 GHD SIt Ups

-rest 2 Minutes-

AMRAP 3 Minutes

54 Double Unders

6 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes

18 GHD SIt Ups

54 Double Unders

-rest 2 Minutes-

AMRAP 6 Minutes

6 Wall Walks

18 GHD SIt Ups

54 Double Unders

Assistance Work

Warm-up (No Measure)

4 Rounds

12 Single Arm Alternating DB Bench Press (moderate weight)

10 Standing Alternating DB Curl (moderate weight)

12 – Resistance Band Chest Fly – High to Low (moderate weight)

21s Barbell Curls (light/moderate weight)

-Rest 1-2 min b/t rounds-

Warm-up (No Measure)

Run

4x (400m Easy, 200m Mod)

-Rest 2 Min-

2x (200m Mod, 200m Fast)

-Rest 2 Min-

2x (200m Mod, 200m Fast)

-Rest 2 Min-

2000m Easy Cool Down

()

9/19/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

The journey to greatness is not fueled by human influence but by humility, determination and focus.

Dateme Chris Tubotamuno

Warm-up

Warm-up (No Measure)

Crossover Symmetry or 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

Squat Snatch

1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)

* Complete 1 set every 1:15 *

Metcon

Metcon (Time)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

25 Power Snatches (75/55)

250/200m Row

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)

()

~9/19/2022

Adelphos Athletics – Adelphos Compete

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Squat Prep

2-3 Sets:

5 Lateral Box Step Ups (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

3 Overhead Squats (normal tempo)

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)

2-3 Sets

1:00 Row (moderate)

5-10 power snatches (empty bar)

5. Workout Prep

1 set (at workout pace):

Row 100m

2 Power Snatches (at workout weight)

Weightlifting

Warm-up (No Measure)

5 Overhead Squats @ 5/10 RPE

4 Overhead Squats @ 6/10 RPE

3 Overhead Squats @ 7/10 RPE

2 Overhead Squats @ 8/10 RPE

1 Overhead Squats @ 9/10 RPE

Warm-up (No Measure)

5×3 Back Squats @ 75% 1RM Back Squat

Warm-up (No Measure)

5×3 Front Squats @ 80% 1RM Front Squat

Warm-up (No Measure)

Accessory Finisher

For Time:

100 Ab Mat Sit Ups

Metcon

Warm-up (No Measure)

3 Sets:

Row 250m

25 Power Snatches (95/65)

Row 250m

-rest 1:1 b/t sets-

-then-

5x500m Row (fast)

-rest 1:00 b/t sets-

Assistance Work

Warm-up (No Measure)

Mayhem Mini-Pump – Upper Body Posterior

4 Rounds

3-5 Weighted Strict Pull Ups (heavy weight)

12 Bent Over Barbell Row (moderate weight)

12 Lat Pulldowns (moderate weight)

10 Double DB Skull Crushers (moderate weight)

-Rest 1-2 min b/t round-

()

9/17/2022

Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Easy Row

– into –

2-3 Sets (Empty Bar or PVC)

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

3 Squat Snatch

Metcon

Metcon (Time)

20/16 Calorie Assault Bike

20 Power Cleans (155/105)

-Rest 2:00-

20/16 Calorie Assault Bike

20 Power Snatches (95/65)

-Rest 2:00-

20/16 Calorie Row

10 Cleans (185/125)

-Rest 2:00-

20/16 Calorie Assault Bike

10 Snatches (135/95)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Ring Pushups

10 Ring Pullups

15 Seated Tricep DB French Press

15 DB Preacher Curl

10 Strict TTB

10 GHD Russian Twists

10 Kettlebell Side Bend (each side)

:45 sec Side Plank (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)

()

9/16/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

It isn’t easy to keep going when everything around you is falling apart. But I refused to give up. Because of that, I can now look back on my entrepreneurial journey and the bumps along the various roads I traveled and clearly say that it was all worth it.

Brian Cunningham

Warm-up

Warm-up (No Measure)

3 min Assault Bike

-into-

5 min amrap:

5 Wall Ball Thrusters

4 Box Step Ups

3 Kip Swings + 3 Kipping Knee Raises

Metcon

Metcon (Time)

35 Wall Balls (20/14)

35 Toes to Bar

35 Box Jump Overs (24/20)

35 Wall Balls (20/14)

RX+

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Wall Balls (20/14)

Assistance Work

Warm-up (No Measure)

Bottom-Up Single Arm Standing KB Press

4 sets: 12 reps (each side)

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

*Build to a moderate weight; stay the same or build across

Warm-up (No Measure)

GHD Hip Extension

4 sets: 10 reps

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

()