Workout Of The Day

11/12/2020

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

75 Reps total @60%

Every time you break

10 Plate Sit Ups

Metcon

Metcon (No Measure)

5 Rounds

20 Cal Row

15 Front Squats (135,95)

30 Double Unders

11/11/2020

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 (5×5@60-65%)

Between rounds

15 Double Unders

10 Push Ups

Metcon

Metcon (Time)

With a partner

You go I go

10 Rounds

15 Cal Bike

12 DB Power Cleans (50,35)

8 Pull ups

4 Devils Presses

11/10/2020

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

Squat Clean

12 Minutes to work up to a heavy weight for today

Metcon

Metcon (Time)

For Time

Buy In

1000m Row

Then

6 Rounds

15 Wallballs (20,14)

7 Deadlifts (225,155)

10 Toes to bar

Cash out

30 Burpee to plate (45,25)

11/7/2020

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)

Break up However you would like.

For time

60 Box Jumps

60 DB Snatches (50,35)

60 Hang Cleans (135,95)

11/6/2020

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

Push Press

10 Minutes

Work up to a Heavy 5 Rep max for the day

Metcon

Metcon (Time)

4 Rounds

30 Sit Ups

20 Beaded Rope Dubs

10 Cal Bike

5 C2B Pullups

11/5/2020

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 (5×5@65%-70%)

between each set do 8 Barbell bentover rows (135,95)<--if possible.

Metcon

Metcon (No Measure)

NOT FOR TIME

3-6-9-12-15-18-21-24-27-30

Wallballs (20,14)

2-4-6-8-10-12-14-16-18-20

Deadlifts (185,125)

1-2-3-4-5-6-7-8-9-10

Bar Over Burpees

11/4/2020

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@75%)

Take your time between sets and make sure your are bracing and warmed up enough

Metcon

Metcon (Time)

With a Partner

3 Rounds

1200m Row

40 Pull Ups

40 Partner Medball Sit ups

11/3/2020

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

12 Minutes

Work up to a Heavy 3 Rep Max for today.

Metcon

Metcon (4 Rounds for reps)

20 Seconds work, 10 seconds rest for 4 rounds per each movement.

Push Press (75,55)

Hang Snatch

Back Squat

AKB Swings (53,35)

11/2/2020

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 (Using your 60%)

15 Minute EMOM

Min 1- 5 F. Squats

Min 2- 10 Burpees

Min 3- 8 Plate Sit ups

Metcon

Metcon (Calories)

4 Rounds.

4 Minute AMRAP

1 Min Rest between rounds

10 Power Cleans (95,65)

15 Slam Balls (30,20)

Max Cals on Bike

Your Score is the amount of calories you get on the bike

10/31/2020

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)

4 Rounds

500m Row

15 Box Jumps (24,20)

8 Sandbag tosses

Metcon (Time)

3 Rounds

750m Row

15 Sandbag Up & Overs (48,40)
Sandbag Up & Overs-

Lift Sandbag and toss it up and over two boxes that are stacked on top of each other. Once the bag is on the floor on the other side of the boxes, then you climb up and get over the boxes to the other side yourself. This in total is one completed rep.