Farmhouse Crossfit

Dedication. Passion. Success.

Week of September 24

Monday 9.24

*Kettlebell*

NO KETTLEBELL CLASS- 6am is OPEN GYM ONLY!

*Functional Movement*

3x10 Reverse Grip Strict Press

5-6 Sets
8/8 Single Arm Arnold Press- tall kneeling
12 Rower Body Saw
:45 Weighted Chair Hang

3 Rounds
12 Clapping Push Ups
20 Pistols
15 Ring Rows

*CrossFit*

Power Snatch 3-3-2-1-1-1

5 Rounds
12 Thrusters (105/80)
300m Run
5 Pull Ups
10 Push Up
15 Air Squat

*Strength*

Build to Heavy
3 Hang Snatch + 3 OHS

Back Squat
4x3 @75%

4 Sets
10 Sandbag Squats
40m Sandbag Carry

Tuesday 9.25

*Functional Movement*

For Time

1 Big Lap

2 Sets
5 Squat Broad Jumps
10m Shuttle
5 Squat Broad Jumps
10m Shuttle
20/20 Side Plank Reach Through
15 TNG KB Swings

7 Rounds
1 Wall Walk
3 Strict Chest to Bar

*CrossFit*

Bench Press
5-5-5-5

7 Rounds
7 Toes to Bar
14 American Swings (53/35)
21 Double Unders

Wednesday 9.26

Functional Movement*

Banded Deadlift
5x8 at 65%

3 Sets Hard
10/10 Loaded Bulgarian Split Squat
20 Skaters
1:00 Wtd Plank

2 Sets
250m Row
:30 Rest
400m Run
:30 Rest
250m Row
1:30 rest

*CrossFit*

Row 2x500m
rest 3:00

For Time
400m Run
30 Burpees
400m Run
30 Box Jumps
400m Run
30 Wall Balls (20/14 to 10ft)

*Strength*

Build to Max
3 Power Cleans + 3 Push Press + 3 Thrusters

4x3 Clean Grip Deadlift @120% of Clean

5 Sets
20 Cal Row
1 Min Rest

Thursday 9.27

*Kettlebell*

10 sets every :45
4 DBL Cleans
4 DBL Push Press

Build to Heavy 5 Rep Barefoot Front Squat

4 Sets
10 Front Squat at 60% of above
5 Perfect Chin Ups

*CrossFit*

Run 2x1000m

rest 6:00

3 Rounds
4 Wall Walks
7 Deadlifts (315/225)
14 Knees to Elbow

*Strength*

5 Sets
2 Muscle Snatch + 2 Snatch Balance
*all sets at same weight

5 Sets
High Hang Clean + 3 Front Squats
*all sets at same weight

800m Farmers Carry (53/35)

Friday 9.28

*Kettlebell*

Sots Press- Clean Grip

3x3

EMOMx10
Odd:4/4 TNG Snatch
Even: 5 Ring Dips
-build from last week

5 Sets
15 army Crawlers
12 Russian Swings

*Functional Movement*

3 Sets
12 Supermans
3 Front Squat moderate weight- 3 second bottom pause

5 Sets
300m Run
8 DB Russian Swings
20m Overhead DB KB Carry
8 DB KB Snatch
1:00 Rest

*CrossFit*

3-3-3-3
Front Squat

"Jackied"
1000m Row
50 Hang Clusters (45/35)
30 Chest to Bar Pull Ups

Saturday 9.29

*Functional Movement*

3 Sets
8/8 Chainsaw Row
12 Alt Plank Ups

4 working sets
12 Unbroken Strict Chest to Bar
3 Heavy Pendlay Rows

12 Minute AMRAP
2 Rope Climbs
14 Power Cleans (you pick weight)
5 Tall Box Jumps (Build)

*CrossFit*

Tabata:
Burpees

5 Rounds
30 Double Unders
20 Power Snatch (75/55)
10 Ring Dips

*Strength*

Weekly Make Up

Sunday 9.30

*CrossFit*

Partner Designed Workout

Monday 9.17

*Kettlebell*

4 sets
:30 Max Rep KB Goblet Squat
1:00 Rest

3x3/3 Turkish Get Ups

4 Sets
12 Heavy Russain Swings
:30/:30 Side Plank Reach Through
3x12 Wide Stance BB Good Mornings"

*Functional Movement*

3x8 Reverse Grip Strict Press

5-6 Sets
8/8 Single Arm DB Push Press
12 Body Saws
:35 Weighted Chair Hang

5 Minute AMRAP
15 Wall Balls
10 Cal Row

*CrossFit*

5 Rounds
20 Box Jumps
8 Power Snatch (135/95)
200m Run
16 Overhead Squats
20 Toes to Bar

*Strength*

Power Snatch to 1RM
3x1 @90%

5 Sets
10 Sandbag Squats
10 Strict T2B

Tuesday 9.18

*Functional Movement*

For Time
1 Mile Run
100 Burpees

2 Sets
5 squat broad jumps
10m shuttle
5 squat broad jump
10m shuttle
20 Alternating Archer Push Ups
15 V-Ups

2 Rounds FAST
30 Box Jumps
8 Deadlifts (365/275)
1:00 Rest

*CrossFit*

Overhead Squat
5-5-5-5

2 Rounds
15 Clean and Jerks (155/105)
15 Pull Ups

Wednesday 9.19

*Functional Movement*

Banded Deadlift
5x8 at 55%

3 Sets Hard
9/9 Dynamic Bulgarian Split Squat
20 Skaters
3 Perfect Wall Walks

Running
4x400m
1:10 rest

*CrossFit*

4 Rounds
12 Banded Sit Ups
:45 Max KB Snatch

3 Rounds
15 Split Jerks (95/65)
12 Ring Dips
9 HSPU

*Strength*

Power Clean and Power Jerk to 1RM
3x1 @90%

5 Sets
20/17 Cal Row
10 Barbell Roll Outs

Thursday 9.20

*Kettlebell*

4 Sets- Double KB
20 Snatch
3:00 Rest
-Build from last week

EMOMx10
Even: 3/3 Heavy Windmill
Odd: 8 Strict Chest to Bar

3 Sets
20 Alternating Plank Ups
15 Russian Swings

*CrossFit*

30 Minute AMRAP
400m Run
40m Walking Lunge
15 Power Cleans (155/105)
15 Push Press

*Strength*

8x2 Snatch @60%

8x2 C&J @60%

5 Sets
20 HEAVY Russian Swings
20 Cal Bike

Friday 9.21

*Kettlebell*

Sots Press- Clean Grip
3x3

EMOMx10
Odd:12 DBL KB Clean and Jerk
Even: Rest
-build from last week

4 sets
:45 Hollow Rock
15 Overhead Walking Lunge"

*Functional Movement*

3 sets
16 Alternating Single Leg Deadlift

5 Sets
300m Run
40m Heavy Front Rack KB Carry
8 Front Squats with same weight as carry
2:00 Rest

*CrossFit*

5-5-5-5
Front Squat

21-18-15-12-9-6-3
Squat Cleans (95/65)
Bar Facing Burpees

Saturday 9.22

*Functional Movement*

3 sets
12 Banded Sit Ups- Loaded with DB at Chest
1:00 Superman Hold

4 working sets
12 Ring Dips
5 Heavy Bench Press

12 Minute AMRAP
1 Legless Rope Climb
30 Heavy Russian Swings
8 Thrusters (155/105)

*CrossFit*

Tabata:
Overhead Squat (45/35)

30-21-12
Double Under x2
Clapping Push Ups
Pull Ups
Air Squats x2

*Strength*

Weekly Make Up

Sunday 9.23

*CrossFit*

Partner Designed Workout

Week of September 10

Monday 9.10

*Kettlebell*

Est 1 Rep Turkish Getup

EMOMx8- at 50% of above
2 TGU Per Side

4 Sets
3 Heavy Front Squats
5/5 TNG KB SNatch

3x10 RDL with KB

*Functional Movement*

3x12 Tall Kneeling Arnold Press

5-6 Sets
5/5 Javelin Press
:45 Jumping Battle Rope Slam
7 Seated Good Mornings

5 Minute AMRAP
20 Alternaing DB Snatch
25 Double Unders

*CrossFit*

For Time
30 Power Snatch 95/65
400m Run
21-15-9
Thrusters 45/35
Pull Ups
400m Run
30 Clean and Jerks 95/65

*Strength*

5 Sets
3 Position Power Snatch (ground, below knee, mid thigh)
@75%

Back Squat
6x1 @85%

4 Sets
25/20 Cal Bike
40m Double KB FR Carry (72/53)
*knuckles must remain in contact on carry

Tuesday 9.11

*Functional Movement*

For Time
2k Row
1 MIle Run

4 Sets
5 squat broad jumps
10m shuttle
5 squat broad jump
10m shuttle
8 DB Thrusters
15m Waterbottle Bear Crawl

2 Rounds FAST
20 Burpees
10 Overhead Squats (155/105)
1:00 Rest"

*CrossFit*

3-2-1-3-2-1
Back Squat


4 Rounds
9 Hang Power Snatch 135/100
12 Wall Balls
35 Double Unders

Wednesday 9.12

*Functional Movement*

Est Max
Deadlift


3 Sets Hard
20 Alternating Jumping BB Lunge
12 Cal Row
5/5 Single Arm DB Push Press

Running:
3x800m
2:30 rest

*CrossFit*

7 Rounds
12 Bar Facing Burpees
12 Box Jumps
12 Deadlifts (155/105)
12 Air Squats

*Strength*

5 Sets
2 Position Power Clean (ground and below the knee)
@75-80%

Thursday 9.13

*Kettlebell*

4 Sets- Double KB
20 Snatch
3:00 Rest

5x5 KB Push Press

3 Sets
12 Banded Hollow Rock Pull Overs
8 GHD Hip Ext

*CrossFit*

3-2-1-3-2-1
Bench Press

3 Rounds
6 Minutes to complete
50 Thruster 45/35
30 Alternating DB Snatch 50/35
300m Run

*Strength*

5x3 Power Snatch @70%

4x2 Power Clean and Power Jerk @75%

5 Sets
10 Strict T2B
10 Goblet Squats (72/53)

Friday 9.14

*Kettlebell*

Sots Press
3x3

EMOMx10
Odd:12 DBL Clean and Jerk
Even: Rest

4 sets
8/8 Banded Bird Dog Pull
12 Rower Pike ups

*Functional Movement*

Box Squat
Est Max

5 Sets
200m Row
10 Burpee to Broad Jump (jump from landing position of Burpee)
12 Hang Cleans (full squat- build over sets)
2:00 Rest

*CrossFit*

3-2-1-3-2-1
Deadlift

21-18-15-12-9-6-3
Toes to Bar
American Swings 53/35

Saturday 9.15

*Functional Movement*

3 sets
12 Banded Sit Ups- Loaded with DB at Chest
1:00 Floor Plank

4 Working Sets
3 deadlifts + 3 Hang Power Clean

12 Minute AMRAP
1 Rope Climb
200m Overhead Plate Carry 45/35
15 Overhead Squat 105/80

*CrossFit*

EST MAX
Front Squat

For Time
400m Run
30 Reps at 75% of above
500m Row

*Strength*

Weekly Make Up

Sunday 9.16

*CrossFit*

Partner Designed Workout

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