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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 x
10 Bend and Bows
10 Alternating Arm Swings
10 Back Slaps
5 Inchworm-Ups
10 Down Dog Toe Touches
5 Down Dog Pike Push-Ups
8 Scapular Pull-Ups
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Specific Warm-Up
2 x
3 Kick Up to Wall + Eccentric or Box Pike Handstand Push-Ups
6 Deadlifts, Building to Working Weights
6-8 Elevator Kipping / Butterfly Pull-Ups , Building to chin over bar
:30 Jump Rope Practice
Primer
1 x Each Partner:
2 Handstand Push-Ups
4 Deadlifts
6 Pull-Ups
12 Double Unders
Use this to confirm loads, gymnastics standards, and the relay tag process before "Partner Bradshaw" begins.
"Partner Bradshaw" (Time)
For Time
20 Rounds with a Partner (Relay Style):
3 Handstand Push-Ups
6 Deadlifts
12 Pull-Ups
24 Double Unders
Time Cap: 40:00
Score = Time
Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)
Barbell: (Rx 225/155, S 165/125)
Goals: 32:00-36:00
Stimulus: 1:1 Work-to-Rest Partner Relay
RPE: 8.5/10
Primary Objective: Complete each individual round efficiently and unbroken across all four movements, using the partner's work time as a true rest period so that every round is approached with consistent output.
Secondary Objective: Manage the deadlift load intelligently across the workout, with quick touch and go reps and onto the next movement. Remember, the set-up is the key on each set here.
Workout Strategy
This is the Hero workout Bradshaw restructured as a 1:1 relay, and the format changes everything about how you approach it. When your partner is working, you are resting. That means when it is your turn, you go. There is no reason to break handstand push-ups or turn six deadlifts into a slow grind when you have had a full round of rest in between. The goal is to treat every individual round like a short sprint that you can fully recover from before the next one. Three handstand push-ups, six deadlifts, twelve pull-ups, twenty-four double unders; if you have scaled appropriately, all four movements should be completable in one or two quick sets per round. Deadlift setup matters here, do not rush the hip hinge. On the pull-ups, find your rhythm early. Get through the double unders with a calm cadence and run back to tag your partner. The 1:30 or so your partner takes to get through their round is your full recovery window, so use it, breathe, stay loose, and get back to the floor with the same energy you started with.
Modifications / Adjustments
Handstand Push-Ups: Box Pike Handstand Push-Ups / Dumbbell Push Press 35/25lb (15/12kg) / add riser
Deadlifts: Reduce load to 185/125lb (84/57kg) or 135/95lb (61/43kg) / Romanian Deadlift / Trap Bar Deadlift
Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups / Ring Rows / Reduce reps to 8
Double Unders: Single Unders x 36 / Reduce to 18 Double Unders
