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

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up

2 x

1:00 Row / 1:00 Ski

10 Dead-Bugs

10/10 Single Leg Foot Elevated Glute Bridges

10 Deep Lunge Mountain Climbers

10 Alt Box Step-Ups

5 Box Jumps

Specific Warm-Up

6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)

4 Burpees + 2 Box Jumps

100ft (30m) Farmers Carry @ Warm-Up Weight

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6 GHD Sit-Ups or Alternative

4 Burpee Box Jumps

100ft (30m) Farmers Carry @ Working Weight

"Everything Everywhere All at Once" (AMRAP - Rounds)

30:00 EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 GHD Sit-Ups

Minute 3: 15/12 Calorie Ski Erg

Minute 4: 10 Burpee Box Jumps

Minute 5: 100ft (30m) Kettlebell Farmers Carry

Score = Rounds + Reps Completed

Box: (Rx24/20, S 20/16″)

Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 30 rounds within each minute

Stimulus: Muscular Endurance

RPE: 9/10

Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each

Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.

Workout Strategy

Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.

Modifications / Adjustments

Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute

GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups

Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.

Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in

Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry

Accessories   (Checkmark)

For Quality:

3 Sets:

:45 Sandbag Hold

10/10 Tall Plank Arm + Leg Lift Holds