Workout Of The Day

2/14/2020

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

Power Snatch (5×5 working up each set to your 75% for the last 5)

Metcon

Metcon (AMRAP – Reps)

With a partner

10 Min amrap

2 Box jumps P1

2 Synchro Power Snatches (95,65)

2 box jumps P2

2 Synchro Power Snatches

4 Box jumps P1

4 Synchro power snatches

4 box jumps P2

4 synchro power snatches

6 box jumps P1

6 synchro power snatches

6 box jumps P2

6 synchro power snatches

Etc…..

2/13/2020

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 @(115,75)

Every time you break

10 cal Bike

Metcon

Metcon (Time)

4 Rounds

10 DB Push Press Left (50,35)

10 burpees

10 DB Push Press right

10 Pull ups

2/12/2020

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 (7×5@60%. 3 seconds up, 3 seconds down)

Metcon

Metcon (Time)

30-20-10

Synchro KB Swings (53,35)

Partner Medball Sit ups

Synchro Slam Balls

Partner push ups

Synchro Goblet Squats

Partner V Ups

Synchro Russian Twists

Partner OH Lunge (45,25)

Synchro—together at the same time

Partner—you go, I go

2/11/2020

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 (Emom work)

12 Minue Emom

•Odd Minutes 3 Power Cleans @55% for touch and go reps

•Even minutes 3 strict pull ups and 3 burpees

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

2/10/2020

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 (10-7-5-3-1-1-1)

You’re working up to a heavy single for the day but it doesn’t mean shoot for a max lift.

Metcon

Metcon (AMRAP – Reps)

9 Min Amrap

20 Double Unders

1 Hang Squat Clean (135,95)

20 Double Unders

2 Hang Squat Cleans

20 Double Unders

3 Hang Squat Cleans

Continue following the pattern for the remainder of the 9 minutes

2/8/2020

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 (AMRAP – Rounds and Reps)

10 Min Amrap

8 Devil Presses (35,20)

7 Cal Bike

6 Sandbag Toss

2/7/2020

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**

Metcon

Metcon (Time)

3 Rounds

15 RKB Swings

10 Cal Row

Metcon (Time)

For Time

60 Power Snatches (75,55)

Every time you break

8 Pull-ups

2/6/2020

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

Shoulder Press (5×5@60%)

8 burpees after each round

Metcon

Metcon (Time)

5 Rounds

12 Push Press (95,65)

9 Slam Balls (30,20)

6 Pistols

2/5/2020

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 (7×3@70%)

Banded monster walks

10 reps each way after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner split however you want

25 Min Amrap

18 Cal Bike

12 Goblet Lunges (53,35)

24 Wallballs (20,14)

32 Medball Sit-ups

31 HR Push ups

2/4/2020

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

Clean and Jerk (5×3@65%)

15 AKB Swings after every round (53,35)

Metcon

Metcon (Time)

15-12-9

Power Clean (135,95)

30 Double Unders

RX+

15-12-9

Power Cleans (185,125)

40 Unbroken Double Unders