Workout Of The Day

9/20/2019

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**

Skill Work

Metcon (No Measure)

5 rounds

5 Strict shoulder press (AHAP)

5 weighted CHIN ups

Rest 1 Minute
Chin ups are when your palms are facing you as you grab the pull up bar.

Metcon

Metcon (3 Rounds for reps)

3 rounds Fight gone bad style

1 Minute Slam Balls

1 Minute Sdhp (75,55)

1 Minute Front rack lunges

1 Minute Push Press

1 Minute Row for Cals

1 Minute Rest

9/19/2019

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

Skill Work

Metcon (No Measure)

5 Rounds

10 Single arm DB Bench Press

1 Minute max Bicycles

1 Minute rest
You will do the heaviest weight you can while still trying to complete the 10 reps without resting

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

8 Hang Cleans (95,65)

8 Box Overs

8 Burpees

9/18/2019

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**

Skill Work

Metcon (No Measure)

4 Rounds

10 back rack lunges

—Right into

1 Minute weighted Russian twists (35,20)

Rest two minutes

Metcon

Metcon (Time)

With a partner

For Time

180 Wallballs

120/90 Calories on AAB

60 Deadlifts @ 65% of your 1RM

9/17/2019

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**

Skill Work

Metcon (AMRAP – Reps)

6 Min Emom

Odd: 50 Double unders

Even: 40 Seconds Max ring dips
We are keeping track of ring dips for this

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min Amrap

9 Sit ups

8 HR Push ups

7 DB Push Press (50,35)x2

6 Weighted Lunges

9/16/2019

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**

Skill Work

Metcon (AMRAP – Reps)

6 Minute Emom

12 Toes to bar

Amrap Goblet Squats (53,35)

Your score is based off the number of Goblet Squats you get.

Metcon

Metcon (Time)

For Time

1000m Row

10 G2OH (135,95)

750m Row

10 G2OH

500m Row

10 G2OH

250m Row

10 G2OH

9/14/2019

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 – Reps)

5 rounds

1 Minute Box Step Ups (50,35)

1 Minute Ball Slams (30,20)

1 Minute AAB Cals

1 Minute Rest
Your score is your lowest scored roundof the 5

9/13/2019

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 (Work up to a moderate weight for today)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute Amrap

3 Thrusters (115,75)

6 Bar over Burpees

9 Pull ups

12 HR Push ups

15 Cal on Rower

9/12/2019

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

Skill Work

Metcon (No Measure)

100 Bench press @55%

1 Minute of Russian twists every time you break (15,10)

Metcon

Metcon (Time)

3 Rounds

30 Wallballs

20/15 AAB Cals

10 Push Press @65%

Bench Press

Push Press

9/11/2019

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**

Metcon

343 (Time)

100 Deadlifts (145,105)

100 Power Cleans (95,65)

100 Ground 2 Overhead (65,35)

43 Burpees
With a partner break this up however you need to to stay moving

9/10/2019

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**

Skill Work

Metcon (No Measure)

6 Minutes

1 HSPU

1 Box jump

2 HSPU

2 Box Jumps

3 HSPU

3 Box Jumps

…….

Continue this pattern for the remaining time left

Metcon

Metcon (Time)

5 Rounds

15 RKB Swings (53,35)

200m Run

40 Double unders