Workout Of The Day

4/11/201

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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 (7×5@65%)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

4/10/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-22: Metcon (AMRAP – Reps)

7 Minute EMOM

5 Deadlifts @55%

Remaining time

Max Strict Pull ups

Metcon

22-40: Metcon (Time)

With a partner

6 Rounds

200m Run

20 Wall Balls (20,14)

12 Power Snatches (95,65)

All while Partner 2 is on a bike going for max Calories. You switch at the end of every completed round so each partner does three rounds of both the run and bike.

22-40: Metcon (AMRAP – Reps)

Max Calorie Bike

Xtra Credit

Metcon (No Measure)

For completion only

->Single Arm Bent over Rows

3×15

->Banded Tri. Extensions

3×15

->Banded Lat Pull down

3×10

Deadlift (7 Minute EMOM for 5 reps)

4/9/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-30: Metcon (Time)

For time

60 Push Press (95,65)

*Every time you break do 20 Double unders

*You will finish with 20 Double unders

Metcon

30-45: Metcon (AMRAP – Reps)

5 Rounds Max Reps

1:00 Burpee Box Jumps

1:00 Power Cleans (155,105)

1:00 DB Front Squat (35,20)

1:00 Rest

your score is your lowest round per each movement added together

Cool Down

Warm-up (No Measure)

Spend 10 Minutes on the bike

do couch stretch

do some inch worms

work a Lax ball into your back and traps

4/8/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-25: Metcon (No Measure)

10 Min EMOM

Odd: 3 Back Squats @80%

Even: 10 V-Ups + 7 Burpees

Metcon

25-34: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Thrusters (95,65)

12 Toes to Bar

15 Ball Slams (30,20)

Cool Down

34-45: Warm-up (No Measure)

11 Min Cap

2000m Row

Once done with the 2K with whatever remaining time there is

Max Strict Press (75,55)

Back Squat (80% emom)

4/6/2019

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)

4 Rounds

15 Cal Bike

12 Push Press (95,65)

10 Box Overs

4/5/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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**

Skill Work

15-27: Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Climb The Ladder

1 Squat Snatch @55%

2 Toes To Bar

Continue adding one rep per wound of Snatches and 2 per every round of TTB so 2/4, 3/6, 4/8 and so on for the remainder of the 12 Minutes
Please mark down the weight that you used.

Metcon

27-: Metcon (Time)

6 Rounds

12 Burpees

12 Air Squats

12 ALT DB Snatches (50,35)

Rest one Minute between Rounds

Cool Down

Warm-up (No Measure)

2000m Row

Every 500 do 10 sit ups and 20 Double unders

Squat Snatch

4/4/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-35: Bench Press (5×5@75%)

Between sets Inch worm one length of the room and do 15 Air Squats before going back to the bench

Metcon

35-50: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

20 Push Ups

20 RKB Swings (53,35)

Cool Down

Warm-up (No Measure)

Spend 10 Min on a Bike at a slow Pace. No measure. Spend some time on a foam roller and get after your quads and hams.

Xtra Credit

Metcon (No Measure)

For Completion

DB Curls

3×10

1×15+

Accumulate 50 total weighted lunges (35,20)

4/3/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-25: Metcon (Weight)

Emom 10 minutes

Odd- Deadlift @70% 5-6 Reps

Last set max reps

Even-Lateral Standing Wallball toss 10 per side

Metcon

25-45: Metcon (Time)

With a Partner

Split however you would like

300 Double Unders

150 Sit Ups

75 Hang Snatches (95,65)

37 HR Push Ups

Xtra Credit

Metcon (AMRAP – Rounds and Reps)

Amrap 15

100 Double Unders

50/35 Cal Bike

25 Ring Dips

4/2/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-23: Metcon (No Measure)

EMOM 8 Minutes

Odd Rounds-7 Reps Push Press @70%

Even Rounds-Practice your hardest pullup variation

Metcon

23-43: Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

400m run

5 HSPU

8 Pull Ups

2 C&J @80%

Cool Down

Metcon (No Measure)

Row 1500M at a moderate pace

Xtra Credit

Metcon (Time)

27-21-15-9

WallBalls (20,14)

Burpees

4/1/2019

CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-35: Back Squat

3 sets for max reps @65-70%

*Between sets*

~8 DB Curls- Challenging weight

~10 V-Ups

Metcon

35-52: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies weights

Wallball-14

All Barbells-55

Cool Down

Metcon (No Measure)

***THIS IS NOT A MANDATORY PART OF CLASS BUT IT WILL BE VERY BENEFICIAL FOR YOU TO DO REGULARLY***

10 Minutes Slow Pace on Airdyne

-Hip Opener Stretch both sides

-Couch Stretch both sides

Xtra Credit

Metcon (Time)

For Time

5 Rounds

15 Devils Press (35,20)

40 Double Unders