Workout Of The Day

7/22/2019

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 (Based off your 65%)

Every minute on the minute for 6 rounds

Odds- 3 Front Squats

Evens- 6 Back Squats

Metcon

Metcon (4 Rounds for reps)

~AMRAP 3:00

21/15 Calorie Row

21 Burpees over Bar

Max Overhead Squats

Barbell – 75/55 lb

••Rest 3:00

~AMRAP 3:00

18/13 Calorie Row

18 Burpees over Bar

Max Overhead Squats

Barbell – 95/65 lb

••Rest 3:00

~AMRAP 3:00

15/11 Calorie Row

15 Burpees over Bar

Max Overhead Squats

Barbell – 115/85 lb

••Rest 3:00

~AMRAP 3:00

12/9 Calorie Row

12 Burpees over Bar

Max Overhead Squats

Barbell – 135/95 lb

7/20/2019

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 (No Measure)

Not For Time

2-4-6-8-10-8-6-4-2

KB Snatches (53,35)

20 Double Unders between sets

7/19/2019

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

Warm-up (No Measure)

5 rounds

5 Clean and Jerks @65%

5 Strict Pull ups

Clean and Jerk

Metcon

Metcon (No Measure)

5 rounds

5 oH Squats (95,65)

12 Deadlifts

8 V-Ups

7/18/2019

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

Metcon

Warm-up (No Measure)

5 rounds not for time

Max reps Bench @60%

10 Cal on Bike

Metcon (No Measure)

Not for time but still try and move

12-11-10-9…..2-1

DB Curls (35,20)

DB Box Step overs

Bench Press

7/17/2019

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

Banded Deadlift (3×5@65%, 3×5@70%)

Men= Green Band

Women= Blue Band

Metcon

Metcon (Time)

For Time

50 DU per partner

125 pull ups

40 DU per partner

125 push ups

30 DU per partner

125 sit ups

20 DU per partner

125 Squats

10 DU per partner

7/16/2019

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 Jerk (Work up to a heavy single weight for the day. )

Between sets do 10 banded front raises

Metcon

Metcon (4 Rounds for reps)

4 rounds

3 minute amrap

5 Hang Cleans (95,65)

5 Push Jerks

5 Bar over Burpees

Rest 1 Minute

7/15/2019

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

Front Squat (3×5@75%, 2×3@85%, 3×1@95%)

Metcon

Metcon (AMRAP – Reps)

8 Min Amrap

40 Cal Row

100 Wallballs (20,14)

7/13/2019

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)

15 Min Amrap

7 Power Cleans (115,75)

7 Box Jumps

7 Burpees

200m run

7/12/2019

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

Power Snatch (5×3@70%, 3×1@75%)

Metcon

Metcon (AMRAP – Reps)

12 minute amrap

2-4-6-8-10……..

Slam Ball

AKB Swings

Wallballs

7/11/2019

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 (5×5@60%, 3×5@65%)

Metcon

Metcon (No Measure)

18 minutes of just moving through it

10 V ups

10 Push ups

10 Air Squats