Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 14

Monday 1.14

*Kettlebell*

"Kettlebell

Every 5 minutes for 30 minutes:
30 Double unders
20 Bottoms up KB squat (45/25)
20 (total reps) Single arm KB strict press
20 Abmat sit-ups
30 Double unders

*Functional Movement*

4-4-4-4-4 push press
Rest 1-2 mins

8 Minute EMOM
4 box jumps (24/20)
4 power clean (around 70%)

*CrossFit*

12 minute EMOM
3 back squat @ 75%

3 rounds for time (7min cap)
15 thrusters (95/65)
12 burpees

*Strength*

Snatch
4x2 @65%
3x2 @70%
2x2 @75%

4 Sets
5 Back Squats @70%
5 Box Jumps (30/24)

5x10 GHD Sit Ups

Tuesday 1.15

*Functional Movement*

Build to a heavy (20 mins)
1 hang squat clean + 2 front squats

4 sets of sprints:
400m row
40m bear crawl
4 deadlifts (285/185)
Rest :40

*CrossFit*

Every 2 minutes for 10 minutes:
12 alt jumping lunges
2 power clean @ 80%

13 minute AMRAP
13 deadlift (225/165)
26 abmat situps

Wednesday 1.16

*Functional Movement*

4 sets
1 minute max air squat
Rest 1 minute
1 minute max row
Rest 1 minute

8 min Tabata(x2) (:40 max work, :20 rest):
Performed with 2 KBs (45/25)
1 deadlift
1 hang clean
1 front squat
1/1 reverse lunge

*CrossFit*

15 mins of practice in sets of:
1 strict pull-up
2 kip swings
1 pull-up
2 kip swings
3 pull-ups

Max pull-ups in 1 minute

4 sets
Row 300m sprint
:45 sec handstand hold
(rest time is your walk back and forth to movements)

*Strength*

Clean and jerk
3x2 @ 70%
2x2 @ 75%
2x1 @ 80%

5 sets
5 bench press @ 70%
Max effort strict pull-ups
Rest 2 minutes

100 banded sit-ups

Thursday 1.17

*Kettlebell*

2 sets for max reps:
3 mins DBL Front-racked KB walking march (45/25)
2 mins Single KB snatch
3 mins KB walking lunge (kb at sides)
2 mins DBL KB deadlifts

Work through for 10 mins:
1 minute ring plank
20 V-ups
20 Russian twists with KB
20 Banded glute bridges"

*CrossFit*

In 20 minutes, work up to a heavy push jerk (from rig)

21-15-9
DB clean and jerk (50/35)
Strict pull-up
Toes-to-bar

*Strength*

5x3 front squat

4 sets
250m row
40m sandbag carry (150/100)

100 barbell ab roll-outs

Friday 1.18

*Kettlebell*

3 sets:
8 KB floor press @ 31x0
directly into
8 DBL KB bent-over row @ 31x0
rest 1 minute

5 rounds:
8 Russian swings (88/65)
80m Shuttle run (20/20/20/20m)
8 Russian swings
200m Row

*Functional Movement*

4 sets of 6 kang squats
Rest 1-2mins

17 min AMRAP
600m row
1 minute ring plank
20 ring rows

*CrossFit*

22 Min ARMAP
50 double-unders
50 cal row
50 hang snatch (45/35)
50 back squat
50 shoulder to OH

Saturday 1.19

*Functional Movement*

Tabata (alternating) of:
Ring support holds
Negative pull-ups

4 sets
4/4 medball turkish get-ups (40/25)
12 medball clean (aspiring for perfect mvmt)
4/4 medball windmills
rest 1-2mina

*CrossFit*

3 sets
3 power snatch + 3 OH squats
rest :15
40m OH plate walking lunge (45/25)
rest 1-2 minutes

Every 2 minutes for 16 minutes:
8 burpee to bar
12 pull-ups

*Strength*

Weekly Make Up

Sunday 1.20

*CrossFit*

Partner Designed Workout

Week of January 7

Monday 1.7

*Kettlebell*

3 sets
10 Dbl Russian swing (53/35)
10 Dbl front racked KB squat
10/10 KB monster walks
rest 2min

14min of work with a single KB (53/35)
9/9 KB single leg Romanian deadlift
9 T2B
6/6 KB snatch
6 KB sit-up and press

*Functional Movement*

Build to a heavy 2/2 unilateral BB or DB deadlift (BB or DB at your side)

3 sets
10 banded hollow lat pullovers
10 uneven pushups (1 hand on medball, tempo 41x1)
10 strict chin-ups
rest 1min

4min AMRAP
Max hang DB clean + jerk (50/35)

*CrossFit*

Build to a heavy in 20mins:
Deadlift + powerclean + squat clean

13min AMRAP
1-2-3-4 and so on...
Dbl DB clean (50/35)
Dbl DB squats
Dbl DB front rack walking lunge

*Strength*

10 Min EMOM
1 Power Snatch + 1 Snatch @70%

4 Sets
20 Sandbag Lunges
20 Russian Swings AHAP

5x10 GHD Sit Ups

Tuesday 1.8

*Functional Movement*

3 sets
7/7 kneeling landmine press
Rest :10
7/7 bent-over landmine row
Rest 1:00

5 rounds
10 medball cluster + slam (40/25)
5 wall walks
50 double-unders

*CrossFit*

Back squat
5-3-1-10
(70%, 80%, 90%, 70%)

5 rounds
15 Wall balls
150m row
15 Burpee over rower

Wednesday 1.9

*Functional Movement*

36mins of work
800m row
40m Dbl KB overhead carry (53/35)
600m row
40m Dbl KB/DB farmers carry (72/53)
400m row
rest 1min

Tabata abdominals as per coach's discretion

*CrossFit*

5-4-3 (building)
Weighted switch grip strict pull-ups

For time: 1k row

9min AMRAP
21 pullups
15 ring dips
9 T2B

*Strength*

10 Min EMOM
1 Power Clean + 1 Clean and Jerk @70%

5 Sets
40m Dual OH KB Walk
10 KB Push Press

50 Strict TTB

Thursday 1.10

*Kettlebell*

10min EMOM (switching arms each round)
6 single arm KB cleans (HEAVY) (72/53)
3 single arm KB thrusters

6 sets (3 per side)
3 single arm KB straight arm sit-up (53/35)
directly into
4 KB turkish get-up
directly into
5 KB windmills
rest 2mins

*CrossFit*

10 mins of hand stand hold practice

For quality:
1-2-3-4-5-6-7-8
Strict HSPU directly into
HSPU (break after each 1/1, 2/2, 3/3 and so on)

For time:
30 hang power snatch (95/65)
40 back squat
50 lateral burpee over bar

*Strength*

5x5 Front Squat

4 Sets
20/16 Cal Bike
40m Sandbag Carry

100 Barbell Roll Outs

Friday 1.11

*Kettlebell*

4 sets
8/8 half kneeling single arm KB OH press
10m single arm KB OH walking lunge (R arm)
10m single arm KB OH walking lunge (L arm)
rest :90

12min AMRAP
30 jumping pullups
20 american swings (53/35)
10 box jumps (24/20)

*Functional Movement*

3 sets
8/8 Split Squat, working around 40% 1RM back squat
*between sets:
12 banded hamstring curls with 2 sec hold at contraction
rest 2mins

4 rounds
6/6 (heavyish) crossbody DB snatch
20m box push
12 heavy russian swings
20m box push
rest 1min

*CrossFit*

4min AMRAP
10 double KB deadlift (53/35)
10 BB shoulder to OH (95/65)
Rest 4mins

4min AMRAP
12 BB squat clean
6/6 single arm KB snatch
Rest 4mins

4min AMRAP
14 KB american swings
14 OH BB squat
Rest 4mins

4min AMRAP
16 KB goblet squat
16 BB sumo deadlift high pulls

Saturday 1.12

*Functional Movement*

3 sets of 5 BTN push press

3 rounds
400m row
8/8 single leg BB RDL
rest 2mins

4 sets
5 banded YTWs
rest :30
8 Dbl KB curl
rest :30

*CrossFit*

Build to a heavy in 20mins:

1 Bear complex (1powerclean + front squat + 1push press + 1back squat + 1push press)

4 rounds
10 burpee box jumps (24/20)
20 DB farmer's carry reverse lunge (50/35)
40 double unders

*Strength*

Weekly Make Up

Sunday 1.13

*CrossFit*

Partner Designed Workout

Week of December 31

Monday 12.31-Tuesday 1.1

Closed.

Happy New Year!

Wednesday 1.2

*Functional Movement*

5-5-5-5-5 Deadlift (double overhand grip)

4 sets
6/6 Single arm front rack KB squats (HEAVY)
rest 30 secs
6/6 single arm front rack KB rev Lunge (HEAVY-ISH)
Rest 2mins

6min AMRAP
12 Push Press (95/65)
12 Bent Over Barbell Row (double supinated grip)

*CrossFit*

Work to a 2RM Squat Clean (20min cap)
- no more than 2 misses

12 minute AMRAP
2 Power Clean @ 70% of ^
4 Bar Facing Burpee
8 HSPU
16 Pullups

*Strength*

1 RM OHS

4 Super Sets
5/5 Crossbody Step Ups
15 Squat Jumps
1 Min Rest

50/40 Cal Bike For Time

Thursday 1.3

*Kettlebell*

4 Sets
3/3 Barbell Turkish Get Up
7/7 Single Arm Overhead KB Step Out Lunge

5 Sets
every 2:00
20 DBL KB Snatch

3 Sets
6 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Plank- feet on 20'' box

*CrossFit*

Rowing Sprint intervals
600m, rest 2 mins
500m, rest 1:30 mins
400m, rest 1 minute
300m, rest 30 seconds
200m, rest 30 seconds
100m, done.

For Time
50 DUB Buy-in
Then: 5 Rounds
7 Snatch Deadlift (95/65)
7 Hang Power Snatch
7 Overhead Squat
Then:
50 DUBs Buy-out

*Strength*

1 RM Weighted Pull Up

3 Sets
Max Effort Pull Ups @75% of 1RM

5 Sets
10/10 DB Bent Over Row
10 Strict TTB

Friday 1.4

*Kettlebell*

Back Squat
3x3

EMOMx10
Odd:15 Ring Push Ups
Even: 10 DBL Heavy Swings

4 sets
:45 Chair Hang
max effort v-ups

*Functional Movement*

5-4-3-2-1 Bench Press working up to a heavy 1RM for the day

4sets
200m row
20 Alt KB goblet box step-ups
10/10 single arm ring row
1 min rest

*CrossFit*

Work to a 3RM Front Squat (20min cap)

5 Rounds
500m row
10 Hand-release Push Ups
10 Box Jumps (24"/20")

Saturday 1.5

*Functional Movement*

3 sets
3.3.3 strict BB press2 mins rest

5x10 back squats @ 60ish% of 1RM
rest 1 min

4sets (fast, with pep in our step!)
15 DB Arnold press
30 Alt DB curl
(as little rest as possible)

*CrossFit*

7 Rounds
10 T2B
20 American Swings (53/35)
30 Wallballs (20/14)
:40 sec Handstand Hold

*Strength*

Weekly Make Up

Sunday 1.6

*CrossFit*

Partner Designed Workout

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