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UAF Fri 24th & Sun the 26th canceled. Good luck Jordan Cabrita!

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

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

400m Run

20/15 Calorie Row

10 Tempo Air Squats

5 Inchworm to Hollow

20 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Warm-Up

2 Rounds

5 Pull-Ups or Pull-Up Modification (Strict Banded / Jumping / Ring Row)

7/5 Push-Ups or Modification (Elevated / Kneeling)

10 Air Squats

100ft (30m) Farmers Carry @ Warm-Up Loads (R1) / Working Loads (R2)

Primer

1 Sets:

150m Run at working pace

5 Pull-Ups + 7/5 Push-Ups + 10 Air Squats

12/9 Calorie Row

100ft (30m) Farmers Carry at working loads

Use this to confirm carry load and station flow before "Spirit of the Games" begins.

"Spirit of the Games" (AMRAP - Rounds)

24:00 EMOM

Minute 1: 150m Run

Minute 2: 1 Round "Strict Cindy" (5 Pull-Ups, 7 Push-Ups, 10 Air Squats)

Minute 3: 15/12 Calorie Row

Minute 4: 150ft (45m) Farmers Carry

Score = Rounds + Reps Completed

Kettlebell Farmers Carry: 2 x (Rx70/53, S 53/44)
Goals: Complete all 24 rounds with 10-15 seconds to spare each minute

Stimulus: Muscular Stamina and Aerobic Endurance

RPE: 6/10

Primary Objective: Complete each movement within the working minute with 10-15 seconds remaining, maintaining a consistent and repeatable station-to-station flow across all six full rotations.

Secondary Objective: Hold a genuine RPE of 6/10 throughout, resisting the urge to push in early rounds and maintaining the same output in round six that was present in round one.

Accessories   (Checkmark)

For Quality:

5 Sets:

12 Strict Matador Dips

12 Pendlay Row

Use moderate load for the row that allows for good control through the whole range. Light load if possible for the dips.