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Registration Form:
HGX Roman Games Team Competition

REGISTRATION CLOSES 8/28

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up:

General Warm-Up

400m Run

-

10 Alt Box Step-Ups

10 Alternating Arm Swings

10 Back Slaps

:15/:15 Hand to Hand Wrist Circles

8/8 Quadruped Thoracic Rotations

10 Alternating Scorpion Stretch

Specific Warm-Up

w/empty barbell

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

-

2 Sets: w/light loads to warm-up loads

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Alternating Back Rack Step-Ups

Then take 2-3 min for bathroom break and final set-up.

"Familiar Stranger" (Time)

For Time, 2 Person Team, Waterfall Start

6 Rounds:

400m Run

16 Hang Power Snatch

16 Back Rack Step-Ups

Time Cap: 35:00

Score = Time

Barbell: (Rx 75/55, S 65/45)

Box: (Rx24/20, S 20/16″)

Flow: Athlete 1 starts on the 400m Run while Athlete 2 waits. When Athlete 1 returns, Athlete 2 begins their run and Athlete 1 moves to the Hang Power Snatch and Back Rack Step-Ups. If Athlete 2 returns before Athlete 1 finishes the barbell station, Athlete 2 waits. If Athlete 1 finishes early, Athlete 1 rests until Athlete 2 is back. Continue until both athletes complete all 6 rounds.
Goals: 25:00-30:00

Stimulus: Leg Stamina, Fatigued Running

RPE: 8.5/10

Primary Objective: Hold run splits within :15 of each other across all 6 rounds.

Secondary Objective: Keep the barbell station to two sets or fewer per round, no failed reps.

[Familiar Stranger: Levels] (Time)

Masters 55+:

6 Rounds: 400m Run, 12 Hang Power Snatch, 12 Back Rack Step-Ups

Barbell: 65/45lb

Box: 20in

Stretch (No Measure)

For Quality:

3 Sets:

:30/:30 Couch Stretch

:30/:30 Crossbody Lat Stretch

:30 Childs Pose with Lat Reach