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

2027 CrossFit Open Feb 18, Feb 25, March 4

HomeGrown AthletX - Functional Fitness (CrossFit)

WARM-UP

General Warm-Up

2 x

200m Run

14 Air Squats

10 Scapular Pull-Ups

6 Strict Knee Raises

6/6 Single Arm Ring Row

14 Bear Plank Shoulder Taps

Specific Warm-Up

2 Rope Pull to Stands

8 Back Squats @ Warm-Up Loads

6/4 Push-Ups

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1 Rope Climb or Partial Rope Climb

6 Back Squats @ Warm-Up to Working Loads

6/4 Push-Ups

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Get to Working Loads and Modifications

"The Next Wave" (Time)

With a Partner, For Time

5 Rounds:

4 Rope Climbs (15ft)

20 Back Squats (from floor)

40/30 Hand-Release Push-Ups

200m Run (Together)

Time Cap: 36:00

Score = Time

Barbell: (Rx155/105, S 125/85)

Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00

Stimulus: Partner Workout / Chipper Feel

RPE: 8.5/10

Primary Objective: Split working reps evenly between partners across all five rounds, maintaining consistent station transitions and a steady shared rhythm throughout.

Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.