Workout Of The Day

2/26/2020

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 (3×2@75% —no touch and go!, 3×1@80%)

Metcon

Metcon (Time)

With a partner split however you like

For Time

30 Cal Row

30 Double DB Deadlift (50,35)

30 Cal Row

30 Double DB push Press

30 Cal Row

30 Double DB Lunges

30 Cal Row

30 Double DB front Squat

30 Cal Row

30 Burpee over DB

30 Cal Row

2/25/2020

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

5 Rounds

3 Power Cleans @75%

10 OH Plate Sit UPS (45,25)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 DB Snatches (50,35)

15/10 Cals on Bike

2/24/2020

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 (5×3@65%)

After each round

500m row

Metcon

Metcon (AMRAP – Reps)

5 rounds

1 Minute per round for max reps

AKB Swings (53,35)

Push press (115,75)

Double Unders

HR push ups

1 Min Rest

Your lowest numbered round will be your score

2/22/2020

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**

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)

1-2-3-4….9-10

Burpee pull ups

10-9-8-7…..3-2-1

AKB Swings (53,35)

2/21/2020

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

Front Squat (5×5@65%)

Metcon

Metcon (Time)

For Time

6 Shuttle sprints

21 Cal Row

4 Shuttle Sprints

15 Cal Row

2 Shuttle Sprints

9 Cal Row

2/20/2020

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 (7×3@70%)

After each set

10 reverse flys

10 DB curls

Metcon

Metcon (Time)

5 rounds

9 push press (95,65)

12 hang cleans

20 double Unders

2/19/2020

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@70%)

40 second hollow hold after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute Amrap

You and a partner split however you want

60 Wallballs (20,14)

45 sit ups

24 DB Snatches (50,35)

2/18/2020

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@70%)

After each set do 5 inch worms and 10 V Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

3 Clean & Jerk (135,95)

9 burpees

3 snatches (135,95)

2/17/2020

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% getting used to the new percentages)

After each round row 12 Cals

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

1 Burpee

2 Box jumps (30,24)

3 AKB Swings (53,35)

4 Pull ups

5 Push ups

6 Air Squats

RX+

20 Min Amrap

W/ a weight vest (20,14)

1 Burpee

2 Box Step ups (24,20)

3 AKB Swings

4 Pull ups

5 Push ups

6 Air Squats

2/15/2020

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**

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)

5 rounds

25 Wallballs (20,14)

20 cal row

15 Toes to bar

10 push ups