HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

Warm-Up

2:00-3:00 Cardio Choice

2 Sets:

:20/:20 Samson Lunge Stretch

10 Alt Box Step-Ups

20 Pogo Jumps

10 Kettlebell Deadlifts

Specific Prep

8 Medball Squats

8 Medball Presses

8 Box Jumps

8 Russian Kettlebell Swings

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8 Wall Balls

8 Box Jumps

8 American Kettlebell Swings

Primer

1 Set with Partner

4-4 Wall Balls

4-4 Box Jumps

4-4 American Kettlebell Swings

*

Practice Transitions and Smooth Quick breaks between sets.

CrossFit Games Open 26.3 (Checkmark)

"Partner Morrison" (Time)

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

*Split / Partition as desired with a partner

Wall Ball: 20/14lb, 10/9ft

Box Jumps: 24/20in

Kettlebell: 53/35lb, 24/16kg
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Goal: 18–26 minutes / Cap: 30:00

RPE: 8/10

Stimulus: Aerobic Capacity / Muscular Endurance

Primary Objective: Smart partitioning keeping both athletes fresh and continuous work output with not long rest periods.

Secondary Objective: Manage the descending rep scheme strategically. Manage the early sets and sprint the last sets.

[Partner Morrison: Level 2, Lever 1, & Masters 55+] (Time)

Level 2:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 24/20in

Kettlebell: 44/26lb (20/12kg)

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Level 1:

For Time | With a Partner

40-30-20-15-10

Wall Balls

Box Jumps

Russian Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in or Box Step-Ups

Kettlebell: 35/26lb (16/12kg)

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Masters 55+:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 14/10lb (6/4.5kg) to 10/9ft

Box Jumps: 20/16in

Kettlebell: 44/26lb (20/12kg)

[Partner Morrison: Competitor & Travel] (Time)

Competitor:

For Time | With a Partner

50-40-30-20-10

Wall Balls

Box Jumps

American Kettlebell Swings

Split / Partition reps as desired with a partner

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Box Jumps: 30/24in

Kettlebell: 70/53lb (32/24kg)

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For Time | Solo

25-20-15-10-5

Dumbbell Thrusters

Broad Jumps

Dual Dumbbell Hang Muscle Snatch

Dumbbells: 2 x 30/20lb (14/9kg)

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

10-12 Reverse Nordic Curls

12-15 Weighted Hip Extensions