Workout Of The Day

10/19/2021

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

Split Jerk (Going from the floor starting light)

In a 10 Minute window

Work up slowly in weight practicing your split jerk technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 HSPUs

7 Deadlifts (185,125)

9 Cal Row

10/18/2021

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 (Using 65-75%)

5×5 Back Squats

You may add weight as you feel comfortable

Between sets

12 HR Push Ups

20 Flutter Kicks

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

15 Push Press (75,55)

10 Knees to Elbows

RX+

5 Rounds

30 Double Unders w/ Bead Rope

15 Push Press (95,65)

15 Knees to Elbows

10/16/2021

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

15-12-9

Burpee Box Overs

Alt. DB Snatch (50,35)

Pull Ups

Cal Row

10/15/2021

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

Clean

For 12 Minutes work on any style of clean you would like. Stay lighter and really work the technique.

Metcon

Metcon (Time)

3-6-9-12-15-18

Cal Bike

Power snatches (95,65)

10/14/2021

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 (Starting at 65%)

5-5-5-3-3

Bench Press

Slowly work up in weight to something moderate for the day

Metcon

Metcon (No Measure)

NOT FOR TIME

15 Min Window

12 Wallballs (20,14)

8 Toes to Bar

15 Cals on rower

10/13/2021

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 (Strt light and stay light)

Deadlifts

5-5-5-3-3

Between sets

5-8 Strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

18 Min Amrap

3 Hang Cleans (155,105)

2 Push Jerks

1 Front Squats

10/12/2021

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 (Using 60-70%)

5-5-5-3-3

Shoulder Press

Keep core as tight as you can while driving through the lift.

Between sets

12 V ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

9 Deadlifts (155,105)

12 Push Ups

15 Box Jumps

RX+

15 Min Amrap

9 Deadlifts (205,135)

8 HSPUs

5 Box Jumps (30,24)

10/11/2021

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 (Using 60-65%)

5×5

Back Squats

Between sets

12 Cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Power Snatches (95,65)

10 Pull Ups

30 Double Unders

RX+

10 Squat Snatches (95,65)

8 C2B Pull Ups

50 Double Unders

10/9/2021

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)

15 Min Amrap

20/15 Cal Row

15 T2Bs

10 Box Jump Overs (24,20)

10/8/2021

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

Snatch

10ish minutes to work which every style of Snatch that you feel like working on. Stay lighter and work the form.

Metcon

Metcon (Time)

For Time

27-24-21-18-15-12-9-6

Cal Bike

8-6-4-2-2-4-6-8

Squat Clean (95,65)