Workout Of The Day

11/21/2019

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 (3×10@70%)

After each set

20 Russian twists w/ 35,20# DB

Metcon

Metcon (Time)

6 Rounds

6 Goblet Step Ups (53,35)

12 Push ups

18 RKB Swings

11/20/2019

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

Deadlift (5×5 working up in weight. )

Accumulate 75 push ups between each set of deadlifts

Metcon

Metcon (Time)

With a partner switching every other round

6 total rounds

250m row

6 Deadlifts (225,155)

11/19/2019

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)

10 Min Emom

Odd-max Strict press (75,55)

Even- 15/12 cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

30 Double Unders

10 Burpees

3 C2B pull ups

Xtra Credit

Metcon (No Measure)

3-250m Max effort Rows. Rest as long as needed between efforts

11/18/2019

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 2 Minutes each

3 power cleans

3 Front Squats

3 Jerks
Slowly work up in weight over the 5 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

3 Power Cleans (135,95)

3 Front Squats

3 Jerks

9 V-UPS

11/16/2019

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**

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)

3 rounds

1 Farmers carry (120,70)

8 DB Hang Squat Cleans (50,35)

16 Russian Twists w/10# plate

11/15/2019

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

Power Snatch (4×4@60%)

Squat Snatch (4×4@60%)

Metcon

Metcon (Time)

6 Rounds

30 Double unders

10 Burpees

8 Deadlifts (185,125)

11/14/2019

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

8 Pendlay Rows (115,75) w/ 2 second pause hold touching body

8 DB Bench Press

Metcon

Metcon (Time)

For Time

1000m Row

•Then•

5 Rounds

10 T2B

10 Box Overs (24,20)

Xtra Credit

Metcon (No Measure)

Acculturate

25 Kipping HSPUs

~~OR~~

10 Strict HSPUs

Spend 15-20 Minutes on bike at recovery pace only

11/13/2019

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)

8 Min Emom

Odd- 5 Deadlifts (275,185)

Even- 200m Row

Metcon

Metcon (AMRAP – Reps)

With a partner

Amrap 15 Minutes

20 Strict pull ups

40 Power Snatch (135,95)

60 Wallballs (20,14)

80 AKB Swings (53,35)

100 Double unders

If you make it through all that with time remaining work back through it again but starting with swings then Wallballs then snatches……

Xtra Credit

Metcon (No Measure)

100 Glute bridges w/band around knees

100 banded kneeling lat pull downs

11/12/2019

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)

5 rounds

3 Minute window

15/12 Cal bike

20 AKB Swings (53,35)

Max unbroken T2B
The T2B are meant to be done in one set per round and you get as many as you can in one go. Score only the t2b you are able to get.

Metcon

Metcon (Time)

21-15-9

Shoulder to over head (115,75)

Pull ups

RX+

21-15-9

Shoulder to overhead (135,95)

Chest to bar pull ups

Xtra Credit

Metcon (No Measure)

10 Minute Emom

Odd- Heel touches to 45# plate

Even- max Russian twists w/ 5# plate

11/11/2019

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

•3 Chin ups w/ 3 second decent

W/ 5 second dead hand

•5 plate squats w/ plate straight in front of you w/ 2 second pause rock bottom in squat

•8 hollow rocks

Metcon

Gerald Atwood (AMRAP – Reps)

10 Minute Amrap

1 Clean

2 Front Squats

1 Shoulder to Overhead

Workout weight is 70% of your 1 rep max front squat

Xtra Credit

Metcon (No Measure)

Extra Credit is not a mandatory part of class but something that if you have the extra time and want some extra work will help with your overall fitness.

45 Min

Max Cals On Bike