Workout Of The Day

6/30/2020

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

Shoulder Press (5×1@70-75%)

You will do one strict press, 2 push Press, then 3 push jerks all in a row right after each other

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute Amrap

30 AKB Swings (53,35)

30 Cal Row

6/29/2020

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 (6×3@70%)

12 Minute window

After each set of squats do 10 steps of banded monster walks each direction.

Metcon

Metcon (AMRAP – Reps)

14 minutes total

0-8 Min

Amrap

8 DB Power Cleans (50,35)

8 Push Press

8 Front Squats

8-14 Min

Work up to a heavy power Snatch
Your score is added in by reps not rounds and reps. Each round of the Amrap is 24 reps and for every lb of the snatch it will be 1 rep added into your score

6/27/2020

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 (Weight)

EMOM 21 Minutes

M1- 12/8 Cals on bike

M2- 8 Thrusters (95,65)

M3- 12 Push Press

6/26/2020

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

Hang Clean (5×5@65%)

Between rounds

5 Push ups

5 V Ups

10 Lunges

Metcon

Metcon (Time)

6 Rounds

10 HR Push Ups

10 V Ups

10 Front Squats (135,95)

6/25/2020

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 (6×3@60% with 2 second pause touching chest)

Between rounds

10 banded good mornings

10 Calf raises off 45# plate

Metcon

Metcon (No Measure)

Not for time

5 Rounds

5 HSPU

200m Run

20 Alt. Sledge Hammer Swings

6/24/2020

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 (3×10 start light then work up )

Between rounds

10 Cals on bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

With a partner

8 Synchro Hand Cleans (135,95)

10 Synchro Burpees

12 Synchro Devils Press (35,20)

6/23/2020

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 (7×3 working up to a heavy 3 rep for the day)

Between rounds

12 banded bent over rows

10 banded high pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

10/7 Cal Row

10 Wallballs (20,14)

6/22/2020

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 (5×6@75% w/2 second pause at the bottom)

:30 second hollow hold

:30 second max V-Ups after each round

Metcon

Money Mike (Time)

~~Buy in~~

25 Burpees to plate

~~Then~~

6 Rounds

3 Deadlifts (225,155)

22 Double Unders

4 Chest to Bar Pull ups

6 Box Jumps (30,24)

~~Cash Out~~

25 Burpees to plate

6/20/2020

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)

10-9-8……-3-2-1

20 Double Unders

Cal Row

DB Push Press (50,35)

6/19/2020

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

Hang Snatch (5×5@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

12 Hang Snatches (95,65)

10 Up-Down Box Overs

8 Chest To Bar Pull ups