Workout Of The Day

7/26/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat (Starting at 65%)

8-6-4 Back Squats

5-5-5 Front Squats

~~rest 2:00 between rounds~~

If you are feeling up to it you may add some weight as you go

Metcon

Metcon (Time)

3 Rounds

40 Double Unders

15 Thrusters (95,65)

10 Burpees

Time cap 18 Minutes

7/24/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (Time)

5 Rounds

40 Double Unders

12 Power Snatches (95,65)

12 Bar Over Burpees

12 OH Squats

7/23/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Squat Clean (Starting at 60-65%)

3-3-3-3-3

Slowly add weight as you feel comfortable

Metcon

Metcon (Time)

4 Rounds

6 Hspu

12 Cal Row

12 AKB Swings (53,35)

6 KB Box Step ups

7/22/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Weightlifting

Bench Press (Starting at 60%)

10 Bench Press @60%

12 Double Unders w/ beaded rope

8 Bench Press

12 Dubs w/ Beaded rope

6 Bench Press

12 Dubs w/ Beaded rope

Go up in weight if you feel comfortable.

Metcon

Metcon (No Measure)

12 Rounds Not For Time

12 DB Push Press (35,20)

200m Run

1 Deadlift @70%

Deadlift

7/21/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm up 3 (No Measure)

20 RING ROWS

30 2-WAY BAND PULL APARTS

10 INCH WORMS

16 LUNGES (TOTAL)

15 SIT UPS

**2 ROUNDS**

Weightlifting

Deadlift (Starting at 75%)

5-5-3-3-3

Deadlifts

You may go up in weight as you feel comfortable.

Metcon

Metcon (Time)

With a partner split however you like

2 Rounds

60 Wallballs (20,14)

50 Box Jumps (24,20)

40 DB Snatches (50,35)

30 Cal Bike

20 1-Arm Devils Press

10 Goblet Lunges

Time Cap: 25 Minutes

7/20/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

Weightlifting

Push Press (Starting at 60%)

15 Push Press @60%

10 V Ups

12 Push Press

10 V Ups

9 Push Press

10 V Ups

Go up in weight for the push Presses as you see fit.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

10 Toes to Bar

12 Hang Snatches (75,55)

14/10 Cal Row

7/19/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat (Staying around your 60%)

8-8-8

Back Squats

5-5-5

Front Squats

2:00 min rest between sets

Try and stay around your 60% of your back squat for all sets. If youre feeling confident then you may add weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

200m Run

6 Pull Ups

5 Hang Cleans (115,75)

4 Bar over Burpees

7/17/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

8 Wallballs

8 Hang Cleans (95,65)

8 Toes to Bar

7/16/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Metcon

Metcon (No Measure)

10-8-6-4-2

DB Power Clean (50,35)

Weighted step overs

Pull ups

Metcon

Metcon (AMRAP – Reps)

15 Min Amrap

20 Double Unders

10 V Ups

2 Burpees

**Add another 2 Burpees after each round

7/15/2021

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Weightlifting

Bench Press

5 bench @50%

5 Bench @55%

5 bench @60%

Between sets 16 total Goblet Lunges with a dumbbell. You choose the weight.

Metcon

Metcon (No Measure)

NOT FOR TIME

6 Rounds

8 AKB Swings (53,35)

4 Clean & Jerks (165,115)

200m Run