Workout Of The Day

7/11/2020

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)

8 Min Amrap

20 Double Unders

10 Box Overs (24,20)

10 Hang Snatches (95,65)

7/10/2020

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

Squat Clean and Jerk (5×5 working to a moderate weight for the day)

Between rounds

10 Russian Twists (35,20)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute Amrap

10 Pull ups

8 Cal Bike

6 Bar over Burpee

4 Thrusters (135,95)

7/9/2020

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

Dumbbell Chest Fly (5×6 you choose the weight. )

Between sets foam roll and stretch parts that are nagging and sore from this week

Metcon

Metcon (No Measure)

Not for time

5 rounds

500 m Row

15 S2OH (95,65)

Max unbroken T2B

7/8/2020

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 (6×3@65%, 1xmax reps at the end)

Metcon

Metcon (Time)

With a partner switching every other minute

For Time

150 Wallballs (20,14)

Emom

5 power snatches (95,65)

•starting at 0:00 and going from there.

7/7/2020

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 (5×3@65%)

After each round do 10 oh plate lunges holding a 45/25

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

3 Clean and Jerks (135,95)

10 Front Squats

7/6/2020

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 (5×5@55-60%)

Get some calf and quad stretches in and really try to focus on getting in and staying in each stretch for a couple minutes each attempt

Metcon

Metcon (Time)

4 Rounds

25 Double Unders

20 Cal Row

15 Sit Ups

7/4/2020

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

1776 (Time)

4 Rounds for Time

17 OH Walking Lunges (45,25 lb plate)

7 Ring Dips

6 Thrusters (135,95)

7/3/2020

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

Hang Snatch (5×5@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

10 Box Jumps

20 Alt. DB Snatches (50,35)

30 Double Unders

7/2/2020

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 (5×5@70-75%)

Between rounds

10 Cal bike

10 Banded Front Raises

Metcon

Metcon (No Measure)

Not for time

5 Rounds

20 Wallballs

15 V Ups

10 Devil Presses (35,20)

7/1/2020

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 (6×3@60% 3 seconds up, 3 seconds down)

Between Rounds

20 Double Unders

10 Sit Ups

Metcon

Metcon (Time)

With a partner

Split reps however you’d like

For Time

100 Sandbag tosses

Every 2 Minutes run 200m

Split the run every other run with your partner