Workout Of The Day

2/27/2021

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)

12 Min AMRAP

10 Goblet Step Ups (53,35)

15 Double Unders

10 AKB Swings

15 Double Unders

2/26/2021

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

Power Clean (Using your 70-75%)

14 Minute Emom

Odd- Power Clean & Jerk

Even-Your Choice of pull ups

1st round do 1 rep

2nd round do 2 reps

3rd round do 3 reps

and so on for all 7 rounds of each movement

Metcon

Val’s Unicorn Parade (Time)

With a partner split however you’d like

2 Rounds

2 Power Snatches (165,115)

28 Wallballs (20,14)

19 Sandbag Tosses

84 Cal Row

2/25/2021

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

Dumbbell Press

Regular bench press but with Dumbbells
5 Rounds

6-8 DB Bench Presses

12 Palm up band pull aparts

Max Unbroken Push UPs

Metcon

Metcon (No Measure)

NOT FOR TIME

2 rounds

30 Cal Bike

16 Burpees

20 Sit Ups

2/24/2021

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

Warm up your deadlift and try to reach 75-80%. We will be using this weight in the workout today so stretch and warm up well.

Metcon

Metcon (Time)

With a Partner Switching every other round

For Time

40 Rounds

3 DB Shoulder Press (50,35)

2 Weighted Lunges

1 Deadlift (70-75%

RX+

For Time

40 Rounds

3 HSPU

2 Pistols

1 Deadlift (75-80%)

2/23/2021

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

Seated DB Press (6 Rounds)

You Choose the weight

6-8 seated shoulder presses

12-15 BB Bent over rows

Go up in weight every round if you can for the presses

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Optional Finisher

250M Row (Time)

250m Sprint Row
3 Rounds. Take as much time as you need between attempts. Record your best time.

2/22/2021

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 (Using your 75%)

Every 75 Seconds for 6 Rounds

1 Squat Clean

3 Front Squats

No need to rush the front squats you should have plenty of time to get them done.

Metcon

Metcon (Time)

For Time

15-12-9

Thruster (95,65)

Pull Ups

12-9-6

Power Cleans (135,95)

T2B

9-6-3

Squat Clean (155,105)

C2B

Time Cap

20 Minutes

2/20/2021

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**

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)

9 Min Amrap

6 Toes to Bar

9 Box Overs

~~Then~~

6 Minutes to

Find a Heavy 1 Rep

Clean and Jerk

NOT A MAX JUST HEAVY FOR THE DAY!

2/19/2021

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

Squat Snatch (Work up to a moderate 5 rep today)

We will spend time working technique and form more so then weights today

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

20 Cal Bike

15 Wall balls (20,14)

10 AKB Swings (53,35)

5 Burpees

2/18/2021

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 (Using your 60%)

7 Rounds

5 Bench Press

15 Dubs w/beaded rope

Metcon

Metcon (No Measure)

5 Rounds

150m Row

10 V Ups

8 Front Squats (115,75)

Row time stays under 1:40 for men and 1:55 for women

2/17/2021

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 (Using your 70%)

5 rounds

3 deadlifts w/ 5 second decent on lift (all dead stop no t&g)

10 Cal Bike

Metcon

Metcon (Time)

With a partner

For time

50 Bench Press (155,105)

50 Strict Pull ups

50 burpee Box overs

50 DB Push Press (50,35)