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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

2:00 Cardio Choice

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2 x

20 Lateral Line Hops

10 Bend and Bow

5/5 Pendulum Lunges

10 Air Squats

Specific Prep

8 Alternating Back Rack Reverse Lunges (5/side)

6 Alternating Back Rack Reverse Lunges (4/side)

4 Alternating Back Rack Reverse Lunges (5/side)

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Put working weight on the barbell

Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)

Score = Average Load)

Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.

Modifications:

Level 1: Every 2:30 x 4 Sets, As prescribed.

Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load

"Rolling Thunder" (AMRAP - Rounds & Reps)

10:00 AMRAP

50 Double Unders (A: 75 singles)

25 Wall Balls

100ft Farmers Carry

Score = Rounds + Reps

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

Kettlebells: 2 x (Rx70/53, S 53/44)

DB: 2 x (Rx70/50, S 60/40)
Goals: 4+ Rounds

Stimulus: Leg + Grip Stamina

RPE: 8.5/10

Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.

Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).

Accessories (Checkmark)

For Quality:

5 Sets:

:20 Paloff Hold from Lunge /Side

5/5 Kneeling Wall Rotations