Workout Of The Day

5/15/2021

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 (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Front Squats (135,95)

After each set

3 C2B Pull Ups

5/14/2021

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 (Starting at your 55%)

8 Min Amrap

4 Power Cleans

8 Ball Slams (30,20)

After each round add 5# or 10# to your barbell. Make it as far as you can in the time frame

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

3 Power Snatches (135,95)

200m run

40 Double Unders

5/13/2021

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

5 Bench Press @65%

5 Bench Press @75%

5+ Bench Press @85%

Between Rounds

Row 200m

Metcon

Metcon (No Measure)

NOT FOR TIME

20-35-50

Air Squats

Sit Ups

50-35-20

Push Ups

Sit Ups

5/12/2021

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

3 Deadlifts @70%

3 Deadlifts @80%

3+ Deadlifts @90%

Between Rounds

10 Plank Get Ups

Metcon

Metcon (Time)

With A partner

Switching every round

50 Rounds

1 Burpee

2 HSPU

3 Toes to Bar

5/11/2021

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

Shoulder Press

5 Presses @65%

5 Presses @75%

5+ Presses @85%

Between sets

10 Cal Bike

Metcon

Metcon (3 Rounds for reps)

6 Min Amrap

20 Double Unders

15 Wallballs

~~2 Min Rest~~

6 Min Amrap

10 Push Press (95,65)

5 Burpees

~~2 Min Rest~~

6 Min Amrap

12 Box Jumps (24,20)

8 ALT DB Snatches (50,35)

5/10/2021

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

Back Squat

5 Squats @50%

5 Squats @55%

5 Squats @60%

Between sets

12 HR Push Ups

Metcon

Metcon (Time)

5 Rounds

8 Clean & Jerks (115,75)

15 Weighted Sit ups (20,14)

5/8/2021

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)

16 Min Amrap

3 Burpees

6 HR Push Ups

9 Air Squats

5/7/2021

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 Snatch (Using your 60%)

10 Minute Emom

Odd: 3 Power Snatches + 1 OH Squat

Even: work on yoyr worst Gymnastics Movement

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

10 Pull Ups

20 Double Unders

14 Weighted Step Ups (53,35)

20 Double Unders

5/6/2021

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

5 Bench @40%

5 Bench @50%

5 Bench @60%

Between sets

30 Second Hollow Hold

Metcon

Metcon (No Measure)

NOT FOR TIME

4 Rounds

12 Hang Snatches (95,65)

12 Toes to Bar

12 Front Squats

5/5/2021

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

5 Deadlifts @65%

5 Deadlifts @75%

5+ Deadlifts @85%

After each set

10 Push Ups

10 Air Squats

Metcon

Metcon (Time)

With a partner

10-20-30-40-50

Cal Row

Wallballs (20,14)

Box Jump (24,20)