Workout Of The Day

5/12/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“They say you should know your limits and work within them. But how can you really know your limits unless you try to expand them?” ―Jonathan Cainer

Warm-up

Warm-up (No Measure)

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

Weightlifting

Split Jerk

Split Jerk 2×5

2 Split Jerks x 5 sets (light/moderate)

* Complete 1 set every minute for 5 minutes *

Metcon

Metcon (No Measure)

3 Rounds

21 Right Arm Dumbbell Shoulder to Overhead (35/20)

8 Strict Pull Ups

21 Left Arm Dumbbell Shoulder to Overhead (35/20)

8 Strict Pull Ups

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)

()

5/11/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Never feel shame for trying and failing, for he who has never failed is he who has never tried.” ―Og Mandino

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

Clean 1×10

1 Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *

Warm-up

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP:

Teams of 2

15/12 Calorie Row

18 Wall Balls (20/14)

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)

()

5/10/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The only guarantee for failure is to stop trying.” ―John C. Maxwell

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

Snatch 1×10

1 Squat Snatch x 10 sets @75% of 1RM Snatch

* Complete 1 set every minute for 10 minutes *

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/155)

Box Jumps (24/20)

RX+

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)

Time Goal: 12 Minutes

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

()

5/9/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Spend so much time improving yourself that you have no time left to criticize others.” —Norman Vincent Peale

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7s

-into

5 set:

50m Run

2 Pull-ups

4 Push-ups

6 Air Squats

Metcon

Metcon (Time)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-rest 4 minutes-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

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)

()

5/7/2022

Adelphos Athletics – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Machine

-into-

Banded 7’s

-into-

3 sets

10 Ring Rows

3 Sandbag Cleans (light) + 50ft Sandbag Carry

5 Inch Worms

Metcon

Metcon (Time)

2 sets:

20 Toes to Bar

-rest until 3 minutes-

20 Power Cleans @155/105

-rest until 6 minutes-

15 Burpee Pull-Ups

-rest until 9 minutes-

10 sandbag tosses (125/75)

-rest until 15 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

()

5/6/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Every artist was first an amateur.” ―Ralph Waldo Emerson

Warm-up

Warm-up (No Measure)

2:00 Machine

-into-

3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs

Weightlifting

Warm-up (No Measure)

Push Press + Split Jerk 5×2

Workout Definition

1 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *

Metcon

Metcon (Time)

For Time

15-20-25-30-25-20-15

Burpees

30-40-50-60-50-40-30

Double Unders

Assistance Work

Warm-up (No Measure)

Flat Bench DB Chest Fly

4 sets: 12 reps

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

*Build to a light/moderate weight and stay the same across sets

Elevated Heel Goblet Squat

4 sets: 10 reps

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

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

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

()

5/5/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Don’t waste a single second. Just move forward as fast as you can and go for it.” —Rebecca Woodcock

Warm-up

Warm-up (No Measure)

Monster Walk Warmup

-into-

4 sets

Row (100-70m)

Wall Ball Thruster (6-10 Reps)

Ring Row (6-10 Reps)

Metcon

Metcon (No Measure)

5 sets

12/10 Calorie Row

10 Wall Balls (30/20)

10 Chest to Bar Pull Ups

10 Wall Balls (30/20)

12/10 Calorie Row

-Rest 2 Minutes between sets-

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)

()

5/4/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“We are not interested in the possibilities of defeat—they do not exist.” —Queen Victoria

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

* 10 minutes with a PVC or Empty Barbell

-into-

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 1×3

1 Clean x 3 sets @85-90% of 1RM Clean

* Rest 60-90 seconds between sets *

Clean Deadlift

Clean Deadlift 3×3

3 Clean Grip Deadlifts x 3 sets @100% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

With a Partner

switch every other round

5 Rounds (Each)

10 Deadlifts (135,95)

10 Bar over Burpees

10 Cals Bike

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)

()

5/3/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Never give up. It’s like breathing: Once you quit your flame dies, letting total darkness extinguish every last gasp of hope. You can’t do that. You must continue taking in even the shallowest of breaths, continue putting forth even the smallest of efforts, to sustain your dreams. Don’t ever, ever, ever give up.” —Richelle E. Goodrich

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

Power Snatch

Power Snatch 1×3

1 Power Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

Overhead Squat 3×3

3 Overhead Squats x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Metcon (Time)

6 Rounds

5 Power Snatches (115,75)

30 Double Unders

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

()

5/2/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I am not a product of my circumstances. I am a product of my decisions.” —Stephen Covey

Warm-up

Warm-up (No Measure)

Hip Halo Warmup

-into-

4 sets

30-sec Assault bike (build in pace)

10 V Ups

5 Goblet Squats

5 Pull Ups

Metcon

Metcon (Time)

800m Row

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Row

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Row

10 Pull-Ups

20 Push-Ups

30 Air Squats

30 Min Time Cap

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)

()