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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up: 

Warm-Up

General Prep

2 x

1:00 Jump Rope

10 Banded Passthroughs

15 Banded Pull-Aparts

20 Bear Plank Shoulder Taps

10 Hollow Rocks

10 Arch Rocks

Specific Prep

2 x

:15 Dead-Hang + :15 Active Hang

8 Bar Kip Swings

6 Strict Knee Raises

:15 Tuck L-Hang

6 Tall Muscle Clean + Press

Gymnastics Skill: Bar Muscle-Up (Checkmark)

10:00 EMOM

3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into "Memento." Keep the volume honest or adjust to alternatives

Modifications:

Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups

Level 1: 10:00 EMOM

5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric

Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups

Workout Prep / Primer   (No Measure)

3 Hang Power Cleans

3 Push Press

3 Low Hang Power Cleans

3 Push Jerks

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Add Loads

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2-3 x Building to Working Weights:

3 Power Clean and Push Jerks

5 Toes to Bar or Working Modification

30 Double Unders or 50 Single Unders

Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before "Memento" begins.

"Memento" (AMRAP - Rounds & Reps)

7:00 AMRAP

11 Toes to Bar

5* Power Clean and Push Jerks

55 Double Unders (A:82 singles)

*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.

Score = Rounds + Reps

Barbell: (Rx 115/75, S 95/65)
Goals: 4+ Rounds

Stimulus: Upper Body Interference / Density

RPE: 8.5/10

Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.

Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.

Workout Strategy

"Memento" is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.

Modifications / Adjustments

Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar

Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk

Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks

Accessories (Checkmark)

For Quality:

3 Sets:

15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Dual Dumbbell Zottman Curl