Workout Of The Day

9/24/2020

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%)

Metcon

The Jan (Time)

For Time

10 Double Unders

52 Push ups

10 Double Unders

52 Sit Ups

10 Double Unders

52 Hang Cleans (75,55)

10 Double Unders

52 Push Press

10 Double Unders

9/23/2020

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 (5×3@65%-75%)

8 Single arm Bent over rows between sets

Metcon

Metcon (Time)

With a Partner

You go, I go style

12 Rounds

6 Box Jumps (24,20)

8 Alt. DB Snatches (50,35)

~~Into~~

6 Rounds

12 Wallballs (20,14)

4 Single Arm Devils Press

9/22/2020

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

Shoulder Press

10 Minutes using 70%

accending ladder

1-2-3-4-5…..

Strict Press

Strict Pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Cal Bike

10 Deadlifts (135,95)

8 Hang Cleans

6 Front Squats

9/21/2020

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 (5×2@75%, 1 set max reps at the end)

Between sets:

6 Cal Bike

8 Banded Goodmornings

Metcon

Metcon (Time)

6 Rounds

20 Dubs

12 Push Press (75,55)

200m Run

12 SDHP

9/19/2020

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 (2 Rounds for time)

For Time (Record Both Times)

15-12-9

Thrusters (115,75)

C2B Pull Ups

Rest 1:1

15-12-9

Front Squats (185,125)

Pull Ups
Round your rest to the nearest whole Minute.

Example: If I finish the first part of the workout in 5:50 I will then rest for 6 Minutes before starting the second half of the workout. Same goes for if I finish the first half in 5:10 I would only rest 5 Minutes. If you land in the middle at 5:30 you may choose to rest more or less.

9/18/2020

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

Split Jerk

3×2@65%

3×1@75%

3×1@80%

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP

200m Run

2-4-6-8-10……

Burpee Box Jump Overs

Deadlifts (185,125)

**OPTIONAL**

If you would like to wear a weight vest for this workout you may but this turns the box overs into just step up and overs. NO JUMPING IN A VEST!!!!

Cool Down

Metcon (No Measure)

SLOW PACE

2000m Row

9/17/2020

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

100 Reps @60%

Every time you break

8 Cal Row

Metcon

Metcon (No Measure)

15-12-9-6-3

Toes to Bar

10-8-6-4-2

Squat Snatches

~Men~

95,115,125,135,155

~Women~

65,75,85,95,105

9/16/2020

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 (15 Minutes)

Work up to a heavy single for the day

Metcon

Metcon (Time)

With a partner. I go, You go style

8 Rounds

200m Weighted Run (53,35 KB)

8 Pull UPs

8 Burpees

Cool Down

Metcon (No Measure)

SLOW PACE

30 Cals on Bike

9/15/2020

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

Power Clean

12 Minute Emom

Rds 1-4

2 Reps @75%

Rds 5-8

1 Rep @80%

Rds 9-12

1 Rep @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Cal Row

12 Alt. DB Snatch (50,35)

9 Cal Bike

6 HSPU

Cool Down

Metcon (No Measure)

2 Minutes Per Movement

Couch Stretch

Wall Calf Stretch

30 Lunging Knee Circles (per side)

30 Swimmers

9/14/2020

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 (6×3@70-75%)

Between rounds

5 Burpees

10 Walking Planks

Metcon

Karabel (Time)

10 Rounds For Time

15 Wallballs (20,14)

3 Snatches (135,95)

Cool Down

Metcon (No Measure)

At your own pace

5 Rounds

5 Bottoms Up KB Presses (per side)

10 Pausing Band Pull Aparts

10 Deep Rear foot elevated Lunges