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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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10 PVC Pass-Throughs

10/10 PVC Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:20 Extended Plank Reverse Bridge

Specific Prep

15/11 Calorie

2 x Empty Barbell

3 Hang High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

-

2-3 x With Light Loads

Snatch Lift Off

Slow Pull Power Snatch

Overhead Squat

Squat Snatch

-

Then build to 75% (Starting Loads)

Snatch (Every 2:00 x 6 Sets

Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)

We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.

Modifications:

Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality

Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load

"Headwinds" (Time)

3:00 AMRAP

12/9 Cal Bike or Cal 16/13 Row or Ski

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest b/t sets

Repeat Until 50 Bar Facing Burpees or 18:00 Time Cap

Time Cap: 18:00 (5 Rounds)

Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 18:00 Time Clock.

Barbell: (Rx 95/65, S 75/55)
Goals: Complete in 3-4 Rounds (11:00-15:00)

Stimulus: Quad Burn / Leg Stamina / Barbell Cycling

RPE: 9/10

Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the cals.

Secondary Objective: Finish the cals and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.

Accessories (Checkmark)

For Quality

3 Sets:

8/8 Dumbbell Suitcase Deficit Split Squat

8/8 Rear Foot Elevated RDL Moderate

3 Sets:

:20/:20 Single Leg Wall Sit @ Parallel