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Sat Aug 15th at 11:30am Intro to CrossFit for Seated Athletes event.

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up: 

General Warm-Up

200m Run

10m Knee Hug + Lunge and Twist

10m Toy Soldiers

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

Specific Prep

Running Mechanics (Skill Work)

10/10m A-Skips + B-Skips

10 Wall Lean March

2 x :10 Wall Lean Sprint / :10 Rest

10/10m Running Heel Pulls (Right/Left)

Primer

1x

200m Run

8 Burpees to Plate

8/6 Calorie Bike

Use this to confirm run pacing, burpee standard, and bike output before "Drive" begins.

"Drive" (6 Rounds for calories)

For Calories

6 Sets:

3:30 AMRAP

400m Run

Burpees to Plate (15-14-13-12-11-10)

Max Cals Bike Row or Ski in Remaining Time

Rest 2:00 Between Sets

Score = Sum Total Calories

Plate: 45lb Bumper Plate
Goals: Average 15/11+ Cal per Set, 90/66+ Total Cals of Bike. 21/15+ Cals Row or Ski per set 126/90+ total cal

Stimulus: Supra-Threshold Intervals / Running Capacity

RPE: 8.5/10

Primary Objective: Maintain a consistent, sub 2:00 run pace across all six sets, arriving at the burpees with enough output remaining to move efficiently and reach the cals with at least 30 seconds left.

Secondary Objective: Complete each set of burpees at a similar pace across all six rounds, allowing for a reliable 30 or more seconds on the cals to maximize calorie accumulation per set.

Workout Strategy

Six sets with a descending burpee scheme means this workout gets more manageable as it goes, but only if you protect the early rounds. Set a run pace in round one that you can repeat six times, not a pace you hope to survive. Sub 2:00 for the 400m is the target, which means arriving at the burpees with roughly 90 seconds left on the clock. Move through the burpees with rhythm and consistency, not panic. Standard is both feet off the floor at the top and a clean jump over the plate every rep. The goal is to reach the bike with 30 or more seconds remaining; if you are rolling into the bike with only 10-15 seconds left, the run or burpees cost you too much. On the bike, give everything you have. The 2:00 rest is enough to breathe, reset, and get back to your start. By sets five and six, the burpee count is down to 11 and 10, and that is your opportunity to push the run a touch harder and maximize your bike window. Finish strong.

Accessories (Checkmark)

For Quality:

3 Sets:

:15-:20 Calf Raise Iso Push with Single Leg Lift (Each Leg)

15/15 Terminal Banded Knee Extensions

10 Bird Dog from Crawling