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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

400m Run

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2 x (Empty Barbell)

6 Tall Muscle Cleans

6 Bradford Press w/Lockout

8/8 Staggered Stance Barbell Good Morning

6 Back Squats

6 Sumo Deadlifts to Mid-Shin

Specific Prep

6 Sumo Deadlifts (Light w/Pauses)

4 Sumo Deadlifts @ 50-55%

4 Sumo Deadlifts @ 55-60%

Then 2-3 x 2 Reps building to working loads

Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5x5 Sumo Deadlift)

This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.

Modifications:

Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep

Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)

"Storm Warning" (Time)

For Time

3 Rounds

400m Run

15 Hang Power Cleans

10 Front Squats

5 Thrusters

Time Cap: 15:00

Score = Time

Barbell: (Rx 115/75, S 95/65)
Goals: 9:00-12:00

Stimulus: Leg Stamina / Barbell Cycling

RPE: 8/10

Primary Objective: Work to keep the run to a consistent pace from start to finish.

Secondary Objective: Near-unbroken movements on the barbell complex.

Accessories (Checkmark)

For Quality

4 Sets:

8-10 Glute Ham Raises

:30 Sorenson Hold

:45 Sandbag Bear Hug March