Workout Of The Day

Tuesday

CrossFit Adelphos – CrossFit at Home

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Single Leg Box Squats*

MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10-15-20-25…and so on

DB Hang Power Cleans

Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)
https://youtu.be/ZLDgp8pc7_g

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10-15-20-25…and so on

Backpack Hang Power Cleans

Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)
https://youtu.be/DLf0kyaZrzo

Monday

CrossFit Adelphos – CrossFit at Home

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Bike/Jog

10 Up-Downs

10 Slam Ball or Backpack Deadlifts

10 Slam Ball or Backpack Thrusters

1:00 Row/Bike/Jog

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

10/8 Cal Bike

20 Slam Balls

200/150m Row

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

30 Mountain Climbers or :30 High Knees

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)
https://www.youtube.com/watch?v=FUZ8nPYh_FE

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

15/15 Single Leg Kick Backs

15/15 Clam Shells

(No Measure)
https://www.youtube.com/watch?v=sFwApFSgYBA

3/23/2020

CrossFit Adelphos – CrossFit

Metcon

Metcon (No Measure)

https://youtu.be/15xhky_hcXc

For those looking for the workout watch this video and follow along. I’m still trying to figure out how to send this video in an email to everyone.

Technology is rough for me over here.

Basically I’ve added a new program called “CrossFit at Home”. At the top of this page where your program reads “CrossFit”, click on the drop down arrow, select CrossFit at Home, then hit done and it will pull-up the workout for the day.

Do not be frightened by the workouts that have things like rowers and bikes in them. Read through everything and you’ll see that there is an at home version of the daily workouts. If there are any questions please feel free to reach out and talk to me!

3/21/2020

CrossFit Adelphos – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

20 body weight stiff leg deadlifts

10 Push ups

5 Inch Worms

Metcon

Metcon (Time)

6 Rounds

30 Jumping Jacks

20 Chair Step ups

10 Chair Dips

Metcon (AMRAP – Reps)

2:00 Minutes

Max Burpees

Cool Down

Metcon (No Measure)

For completion not time

Complete however you would like

150 Jumping Squats

100 scissor V Ups

75 HR Push Ups

3/20/2020

CrossFit Adelphos – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Duckunders (under the fence)

10 Ab In and outs

10 Push Ups

10 Air Squats

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1:00 per movement

One arm Weighted thruster

One arm Weighted Clean

Hops over weight

Weight Swings (Russian swing style)

1:00 rest

Score is total reps

Switch hands on all one armed movements every 5 reps

Cool Down

Metcon (No Measure)

If you can find either a pvc pipe or a broom handle or mop handle we will be doing movements and working technique and breaking everything down to no weight and just skill and movement

3 Rounds- all with pvc/broom stick

10 Strict Press

10 Push Press

10 Push Jerks

These are NOT about speed. This is about better technique. We can still be better with our being under load.

3/19/2020

Announcements

As of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad news everyone. I don’t like it either.

CrossFit Adelphos – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

40 High knees

10 Up Downs

:30 seconds in the bottom of a squat

Metcon

Metcon (Time)

All For Time

4 Rounds

20 Alt. Jumping Lunges

6 Push Press Left (any DB/KB or weight from your house)

20 Bicycle Crunches (total)

6 Push Press Right

Rest 2:00 minutes then

4 Rounds

20 weight front rack lunges

15 Sit Ups

10 Up Downs (Burpee without the push up)

Cool Down

Metcon (No Measure)

2 Rounds

15 Standing upright rows (dB/kB or weight from around the house)

20 Supermans

10 Cat Cow Stretches

—Then—

Accumulate 2:00 in an L-Sit as best as you can

3/18/2020

Announcements

As of Wednesday March 18th, we will be closed because of the mandated closures for all non-essential businesses. I will be communicating with everyone with any news that I hear and what that will mean for everyone in the coming weeks. Sorry for the bad news everyone. I don’t like it either.

CrossFit Adelphos – CrossFit

Warm-up

Warm-up (No Measure)

Set a 5:00 minute clock

As many rounds as you can warming up

10 High Knees

10 Air Squats

5 Inch Worms

5 Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

25 V Ups

..Then..

8:00 Amrap

10 Goblet Squats (20 air Squats)

10 Push Ups

..Then..

25 V Ups

Cool Down

Metcon (No Measure)

2 Rounds

1:00 Push Up Plank

1:00 Alt. Scissor V Up (L foot to R hand then switch)

1:00 Hollow Rock

1:00 Sit Ups

—Rest :30 before starting next round

3/11/2020

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 (5×4@70% )

12 Russian twists after each round with a 20# DB

Metcon

Metcon (Time)

With a partner

Split every other rounds

4 Rounds

Partner 1

30 Air Squats

20 DB Snatches (50,35)

10 T2B

Partner 2

Max Cals on Bike

Metcon (Calories)

Max Cal on bike

3/10/2020

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

Hang Snatch (5 Rounds)

5 hang snatches @65%

1 Min DB Row left max reps

1 Min DB Row Right Max reps

Metcon

Metcon (Time)

30-20-10

Power Snatch (75,55)

Deadlift

Push Press

3/9/2020

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 (15 Minutes)

You will have 15 minutes to work to a heavy 5 rep max starting at 135/95 working up by 10lbs doing 5 reps every time. Make it as far as you can in the 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

200m Run

10 AKB Swings (53,35)

10 Pull ups