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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

1:30 Cardio Choice (Ideally Ski or Row)

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2 x

10 Down Dog to Up Dog

5 Down Dog Pike Handstand Push-Ups

10 Down Dog Alternating Toe Touches

10 Hollow Rocks

:20 Extended Plank Reverse Bridge

Specific Prep

w/Empty Barbell

5 Strict Press

5 Push Press

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

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Add Loads

3 Press in Split w/3 sec Pause in Finish

3 Jerk Balance

3 Split Jerks (1 sec Pause in Catch)

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Add Loads

2 Jerk Balance

2 Split Jerks (1 sec Pause in Catch)

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Get to working loads on the barbell

Split Jerk (Every 2:00 x 5 Sets

3 Split Jerks @ 70-75% of 1RM Split Jerk

Each rep includes a mandatory 1-second pause in the catch before recovering.)

The focus today is on technical capacity, not chasing loads. The 1-second pause in the catch is the standard for every rep across all five sets, reinforcing overhead stability, a braced core position, and an honest knee bend in the back leg before athletes stand. At 70-75%, this should feel controlled and deliberate, never heavy enough to compromise the pause or rush the recovery. Use the full 2:00 window to reset between sets, reinforce mechanics, and ensure every athlete is locking into the catch position before standing.

Modifications:

Level 1: Every 2:00 x 5 Sets, 3 Press in Split with a 3-second pause in the finish position, building to a moderate, technically sound load; prioritize position over loading

Hotel Gym / Travel: Every 2:00 x 5 Sets, 3 Single Arm Dumbbell Push Press in Split Stance per side with a 1-second pause at lockout, building to a moderate load

"First Drops" (AMRAP - Rounds & Reps)

15:00 AMRAP

5 Shuttle Runs (25/25ft, 7.5/7.5m)

5 Strict Handstand Push-Ups

15 AbMat Sit-Ups

25/25ft Single Arm KB/DB Overhead Carry

Score = Rounds + Reps

Kettlebell: 1 x (Rx53/35, S 44/26)

DB:1 x (Rx50/35, S 40/25)
Goals: 5-7 Rounds

Stimulus: Midline / Upper Body Density

RPE: 7/10

Primary Objective: Keep this at a 7/10 RPE or lower throughout, maintaining movement quality across all 15 minutes.

Secondary Objective: Consistent pacing across every round, with the handstand push-ups never dictating a slower round than the first.

Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge Hold/Side

5/5 Kneeling Wall Rotations