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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

2:00 Cardio Choice

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2 x

5/5 Worlds Greatest Stretch

5/5 Single Arm Upright Rows

5/5 Single Arm Strict Press

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

10 Alternating V-Ups

5 Up Downs

Specific Warm-Up

2 x

6-8 GHD Sit-Ups (Building Range of Motion) or working alternative

6-8 Alternating Dumbbell Snatch (Building to working weights)

3-5 Burpees over Dumbbells

30-50m Farmers Carry (Building to Working Loads)

"Totally" (4 Rounds for time ↓ shorter is better)

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

Dumbbells: (Rx50/35, S 40/25)

Kettlebells: 2 x(Rx53/35, S 44/26)

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Goals: 3:40-4:30 per set

Stimulus: Midline and Grip Endurance

RPE: 8/10

Primary Objective: Move through the GHD sit-ups, dumbbell snatch, and lateral burpees unbroken, with only one planned break on the farmers carry at the 100m turnaround.

Secondary Objective: Consistent splits across all four sets; your last set cannot be your slowest set.