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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

1:30 Cardio Choice

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10 Alternating Arm Swings

10 Back Slaps

10 Bootstrap Squats

5 Inchworm Push-Ups

20 Plank Shoulder Taps

10 Hollow Rocks

10 Alt V-Ups

Specific Prep

12/9 Calorie

8 GHD Sit-Ups (Short Range of Motion / Hands at Sides)

1 Partial Wall Walk + 1 Full Wall Walk (Focusing on "Point of Performance")

8 Deficit Push-Ups or Deficit Kneeling Push-Ups

8 Renegade Rows (Warm-Up Loads)

Barbell Prep / Primer

10 Empty Barbell Bench Press

5 Bench Press @ 40-50%

5 Bench Press @ 50-60%

3 Bench Press @ 60-65%

3 Bench Press @ 65-70%

Bench Press (Every 2:30 x 4 Sets
5 Reps @ 75% of 1RM Bench Press
)

Between each set: 5/5 Half Kneeling KB/DB Rotational Chop and Lift

We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort.

The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.

Modifications:

Level 1: Every 2:30 x 4 Sets, 5 Reps Bench Press at a moderate consistent load around 6-7/10 RPE; superset with 5/5 Half Kneeling DB or KB Rotational Chop and Lift at a light load

Hotel Gym / Travel: Every 2:30 x 4 Sets, 5/5 Single Arm Dumbbell Floor Press, building to a moderate-heavy load; superset with 5/5 Half Kneeling DB Rotational Chop and Lift

"Still Water" (AMRAP - Rounds)

15:00 EMOM

Minute 1: 14/11 Cal Row 11/9

Minute 2: 16 GHD Sit-Ups (A: AbMat Sit-Ups)

Minute 3: 3 Wall Walks

Minute 4: 16 Renegade Rows

Minute 5: Rest

Score = Successful Rounds Completed

Wall Walk: 10-in from wall

Dumbbells: 2 x (Rx50/35, S 40/25)
Goals: Complete all working minutes across all 3 rounds (15:00 EMOM)

Stimulus: Midline / Upper Body Density

RPE: 7/10

Primary Objective: Complete every working minute successfully, finishing each movement with time to spare before the next interval begins.

Secondary Objective: Keep the workout under control, prioritizing quality movement and consistent output across all 15 minutes rather than racing any single minute.

Accessories (Checkmark)

For Quality:

:15/:15 Ring Side Plank

10/10 Side Plank Banded Row

-then-

3 x 12 Weighted Russian Twists, Light to Moderate

-Rest 1:00-