Workout Of The Day

11/27/2020

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

Bench Press (6×5 starting at 65% and adding weight every set)

Between sets do 10 weighted step ups on a box

Metcon

Metcon (Time)

4 Rounds

200m Row

15 Push Press (50,35)x2 DB

10 Deadlifts (175,115)

5 Toes to bar

Time cap is 25 Minutes

11/26/2020

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

Thanksgiving With The Girls (Time)

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

11/21/2020

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

21 Wallballs (20,14)

12 Alt. DB Snatches (50,35)

11/20/2020

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)

12 Minutes

12 AKB Swings (53,35)

10 Russian Twists

Ascending pull ups

Metcon (Time)

21-15-9

Hang Snatch (115,75)

Burpee over Bar

500m Row between sets

11/19/2020

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 (6×1@85%)

Between sets

:30 second L Sit Hold on floor

Metcon

Metcon (No Measure)

NOT FOR TIME

*8-6-4-2

Squat Clean and Jerks

12 Push Ups

30 Double Unders

*Squat Clean and Jerk Percentages

8-65%, 6-70%, 4-75%, 2-80%

Squat Clean

11/18/2020

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 (7×3@70%)

Between sets

3 Strict Pull ups

Metcon

Metcon (Time)

With A Partner

Switch every round

8 Rounds

5 Power Snatches (115,75)

5 Bench Press (135,95)

11/17/2020

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 (Using your 65%)

10-8-6-4-2

Push Press

Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

12 Cal Row

8 Power Cleans (135,95)

4 HSPU

11/16/2020

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

Using your 70%

Accumulate 30 total reps.

Every time you break 8 Burpees

Metcon

Metcon (Time)

For time

12-9-6-3

Devil Presses (35,20)

Burpee Box Overs (24,20)

RX+

Devil Presses (50,35)

11/14/2020

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

3 Pull ups

6 Hang Snatches (95,65)

9 Sit Ups

11/13/2020

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

Snatch (5×5@60%)

Metcon

Metcon (AMRAP – Reps)

Amrap 2 Min X 7 Rounds

10 AKB Swings

8 Box Overs

Max Air Squats

Your score is based on the number of total air squats you do