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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
2:00 Cardio Choice
2 x
5/5 Worlds Greatest Stretch
10 Banded Glute Bridges
10 Alternating Banded Psoas March (Supine)
10 Goblet Squat (3s pause at bottom, pressing knees out)
5/5 Tall Kneeling KB Halo
Specific Front Squat Prep
1 x Empty Barbell
10 Behind the Neck Elbow Punch Throughs
8 Barbell Good Mornings
3 Front Squats (3s pause at bottom)
3 Front Squats (working tempo)
3-4 Sets (4 minutes)
3 Front Squats, Building to working weight
Then build to working load across 2-3 additional sets.
Front Squat (Every 1:30 x 10 Sets
3 Front Squats)
Working at 100% of the Week 1 5x5 Front Squat test load. This is 30 total reps at that same challenging weight in the same 15:00 time domain as the original test, but with 3 reps per set rather than 5. The reduced rep count allows just enough recovery to maintain quality positions and speed out of the hole across all 10 sets. This is not a grinding day; every set should feel deliberate and fast.
Athletes who did not complete the Week 1 test should start around 75% of their estimated one-rep max and either build from there to around 80% or stay at 75% across, depending on how the body feels.
Modifications:
Level 1: Every 1:30 x 10 Sets, 3 Front Squats at a consistent, challenging load around 70-75% of 1RM; prioritize depth and position over load.
Hotel Gym / Travel: Every 1:30 x 10 Sets, 5 Dual Dumbbell Front Squats
Primer
2 Sets:
10m Dual Kettlebell Front Rack Walking Lunges
8/6 Push-Ups
10 Air Squats
Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before "Warrior" begins.
"Warrior" (Time)
For Time
6 Rounds:
10m Dual KB/DB Front Rack Walking Lunges
15/10 Push-Ups
20 Air Squats
Time Cap: 15:00
Score = Time
KB: 2 x (Rx53/35, S 44/26)
DB:2 x (Rx50/35, S 40/25)
Goals: 11:00-15:00
Stimulus: Muscular Endurance / Leg Stamina
RPE: 7.5/10
Primary Objective: Consistent pacing across all 6 rounds, maintaining the same work tempo in round six as round one.
Secondary Objective: Unbroken lunges and air squats throughout, with strategic breaks on the push-ups as needed to protect later rounds.
Workout Strategy
"Warrior" is a 6-round grind where the legs are under constant demand from the first step to the last air squat. The dual kettlebell front rack lunge is the most demanding movement in the workout, so treat it with respect from round one; walk with control, keep the chest tall and the bells locked in the rack, and touch the knee gently to the floor on each rep. The push-ups are the only upper body movement, and 90 or 60 total reps is meaningful volume when the legs are already taxed, so break them intentionally rather than going to failure. Air squats should be unbroken every round; the reps are low enough that they serve as active recovery between the lunge and push-up demand if the pace is managed well. Target round splits of roughly 1:45-2:15 per round to finish comfortably under the cap.
Modifications / Adjustments
Dual Kettlebell Front Rack Walking Lunges: Reduce load before reducing distance / Single Kettlebell Front Rack or Goblet Lunge / Bodyweight Walking Lunges
Push-Ups: Reduce reps / Elevated Push-Ups or Banded Assisted Push-Ups
Air Squats: Reduce reps / Box Squat / Assisted Squat to target depth
Accessories (Checkmark)
For Quality:
3 Sets:
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
:20/:20 Side Star Plank