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July 11 Adaptive WOD for our community in collaboration w/ House of Champions at 8 am and 9am

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HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (No Measure)

General Warm-Up

2 x

400m Run

10 Cossack Squats

5/5 World's Greatest Stretch

10/10 Single Leg Glute Bridge

:20 Hamstring Plank

Specific Barbell Prep

10 Back Squats @ Empty Barbell

5 Back Squats @ 40-50%

5 Back Squats @ 50-60%

Then load bar to working weights

Back Squat (Weightlifting Variable Reps & Sets)

This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

Modifications:

Level 1: As prescribed, use 6-7 RPE as the loading guideline

Hotel Gym / Travel: Every 3:00 x 4 Sets, 10 Dual Dumbbell Front Squats

Primer (No Measure)

2 Sets at Working Loads:

10 Wall Balls

25ft (7.5m) Farmers Walking Lunges

Use this to confirm dumbbell load and wall ball target before "Weak in the Knees" begins.

"Weak in the Knees" (Time)

For Time:

400m Run

50 Wall Balls

50ft Farmers Walking Lunge

400m Run

40 Wall Balls

50ft Farmers Walking Lunge

400m Run

30 Wall Balls

50ft Farmers Walking Lunge

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Dumbbells: 2 x(Rx50/35, S 40/25)
Score = Time

Time Cap: 20:00

Goals: 14:00-17:00

Stimulus: Leg Stamina

RPE: 8.5/10

Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

Accessories (No Measure)

For Completion:

12:00 EMOM

Minute 1 - 8/8 Banded Shoulder Internal Rotations

Minute 2 - :30 Puppy dog Pose

Minute 3 - 8/8 Banded Shoulder External Rotations

Minute 4 - :30/:30 Foam Roll Lats / Posterior Delt