Workout Of The Day

7/10/2019

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

Banded Deadlift (5×5@60%, 3×5@65%)

Men= Green Band

Women= Blue Band

Metcon

Metcon (AMRAP – Reps)

With a partner

Switch every round.

26 Min Amrap

P1-20 cal on Bike

P2- Hang Cleans (135,95)

P1-20 Cal on Bike

P2-Back Squat

P1-20 Cal on Bike

P2-Double Unders

P1-20 Cal on bike

P2-Burpees

Keep track of your reps for the movements. It will be one big total of reps once you’re finished. If you make it through the Burpees start back at the top with Hang Cleans.

Banded Deadlift

Men= Green Band

Women= Blue Band

7/9/2019

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**

Weightlifting

Push Press (3×5@60%, 3×5@65%, Max reps @ 70%)

Metcon

Metcon (Time)

3 rounds

200m Run

8 Chest to bar pull ups

200m Run

12 DB Snatches (50,35)

7/8/2019

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 (3×5@65%, 3×5@75%, 2×3@85%)

Metcon

Metcon (Time)

For Time

21 Deadlifts (185,125)

500m Row

15 Deadlifts

500m Row

9 Deadlifts

500m Row

7/6/2019

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

400m run

18 Burpees

6 Sandbag over shoulder

7/5/2019

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

Bench Press (5×5@65%. 1xMax reps )

Metcon

Metcon (Weight)

8 rounds

3 minutes per round

3 power cleans (60%)

6 Strict Pull ups

12 calorie Row

Power Clean

7/4/2019

Announcements

Class times for July 4th are 8am, 9am, and 10am only. Back to regular schedule on Friday!

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

Metcon

Joshua H. Reeves (Time)

5 Rounds

9 Toes to bar

22 Alt. DB snatch (50,35)

7 Squat Clean (135,95)

7/3/2019

Announcements

Class times for July 4th are 8am, 9am, and 10am only. Back to regular schedule on Friday!

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 (Work up to 90-95% of your max. )

Metcon

Metcon (AMRAP – Reps)

With a partner

As many reps as you can do per movement in 30 seconds.

4 rounds switching every other movement

AKB Swings (53,35)

HR Push ups

Burpee Box Overs

Sit ups

Air Squats
The lowest score for each movement is what you will use for your total score

7/2/2019

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**

Weightlifting

Shoulder Press

2×5@65%

2×3@75%

2×1+@85+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Hang Clean & Jerk (95,65)

12 V-Ups

50 Double unders

7/1/2019

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

2×5@65%

2×5@75%

2×5@85%

1×5+@85%

Metcon

Karabel (Time)

10 Rounds For Time

15 Wallballs (20,14)

3 Snatches (135,95)

6/29/2019

Announcements

Please remember if you are coming into workout today to wear something that you’re not afraid to get dirty or ruined.

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

10 Tire Flips

10 DB Snatches (50,35)

10 DB Goblet Step Ups

8 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

6 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

4 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

2 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups