Farmhouse Crossfit

Dedication. Passion. Success.

Week of March 18

Monday 3.18

*Kettlebell*

3 sets of:
20 KB Russian swings (72/53)
40m Perfect bear crawl
40 Double-unders
20 KB goblet squats
Rest 1-2 minutes

6 rounds for quality:
6 DBL KB OH press (53/35)
6 Strict pull-ups

*Functional Movement*

4 sets of:
25 Barbell box step-ups (30/24)
25 Barbell sit-ups
:60 rest

10 minute AMRAP for quality:
3 Barbell Turkish get-ups (R)
5 Javelin press (R)
15 Barbell cossack squats (R)
3 Barbell Turkish get-ups (L)
5 Javelin press (L)
15 Barbell cossack squats (L)

*CrossFit*

4 sets of:
5.5.5 Deadlifts @ 75% of 1RM

6 rounds of:
8 DBL KB push press
8 Deadlift @ 50% 1RM
8 Toes to bar

*Strength*

5x3 Overhead squat
^heavier than last week

3 sets of:
8/8 Bulgarian split squat
10 Sandbag squats

3 sets of:
Max effort wall sit w/ sandbag

Tuesday 3.19

*Functional Movement*

6-3-2-2-1-1 Paused (3 sec) back squat
^working from 65% to 85%

3 sets of:
3 Strict pull-up
:30 Single-arm dead hang (R)
3 Strict chin-up
:30 Single arm dead hang (L)

*CrossFit*

Take 15-18 minutes to build to a heavy 3RM Snatch
^must be 3 reps unbroken

13 Minute AMRAP
13 Hand-release pushups
26 Box jumps
39 Double-unders
*On every minute: 1 snatch at 185/135#

Wednesday 3.20

*Functional Movement*

3 sets of:
20m Single-arm KB lunge and press (R)
20m Single-arm KB lunge and press (L)
Rest :30

3 sets of:
8/8 Banded Tempo Pallof Press (2 sec out, 2 sec hold, 2 sec in, 2 sec hold)
8/8 Single-arm ring row (2 sec hold at chest)
Rest :30

Rowing:
1000m for time
Rest 1:1
500m for time

*CrossFit*

Take 20 minutes to work to a heavy:
2 cleans + 1 split jerk

6 rounds for time:
6 Strict handstand push-ups
60 Double-unders
6 Cleans (225/185)

*Strength*

5x3 Deficit deadlift
^must maintain form

3 sets of:
200m row
20 KB Russian swings (HEAVY)

3 sets of:
20/20 Banded hamstring curls

Thursday 3.21

*Kettlebell*

4 Minute AMRAP
1 Uneven KB push-up to snatch (53/35) +
1 single-arm KB thruster
^alternate arms

Rest 1 minute

4 Minute AMRAP
4 KB squat cleans +
4 Russian swings

Rest 1 minutes

4 Minute AMRAP
8 KB hang clean (R)
8 KB push press (R)
8 KB hang clean (L)
8 KB push press (L)
Rest as needed

1 Tabata of:
Hollow hold
Directly into:
1 Tabata of:
Glute bridge hold
^Make sure to brace core first, then bridge

*CrossFit*

Take 15 minutes to work pull-up and/or muscle up progression

3 rounds of:
20 front squat (95/65)
15 push press
20 Cal row
10 Thruster
Rest 2 minutes

*Strength*

5x3 Strict press
^heavier than last week

5 sets of:
5/5 Javelin press
8 Pull-ups
40m Bottoms-up KB carry (AHAP)

Friday 3.22

*Kettlebell*

4 sets of:
40m DBL KB OH walk (HEAVY)
40m DBL bottoms-up KB 90/90 carry (light)
4/4 KB Turkish get-ups (HEAVY)
Rest as needed

4 rounds for quality:
8 KB bottoms-up curl
8 KB bottoms-up squat
8 KB halo
8 Diamond push-ups

*Functional Movement*

5 sets of:
3 Single-arm KB reverse lunge + side lunge + pistol squat

5 rounds for quality:
10 Strict ring dip
10 Medball vertical toss
10 Sandbag squats
10/10 Medball OH press

*CrossFit*

19.5

Saturday 3.23

*Functional Movement*

Take 20mins to work to a heavy:
1 strict press + 3 push press + 3 push jerk

15 Minute AMRAP for quality:
12 Plate ground to overhead (45/25)
10m OH plate lunge
12 Plate plank step-ups
10M OH plate lunge
250/200m row

*CrossFit*

4 rounds of:
15 Pull-ups
15 Wall balls (20/14)

Directly into
30 Burpee deadlifts w/ DB/KBs

Directly into
4 rounds of:
15 Abmat sit-ups
15 Wall balls

Directly into
60 Alternating snatch (DB/KB)

*Strength*

Weekly Make Up

Sunday 3.24

*CrossFit*

Partner Designed Workout

Week of March 11

Monday 3.11

*Kettlebell*

4 sets of:
10m Walking swings (53/35)
10 Single-arm OH walking lunge (R)
10 Offset KB push-ups (R on KB)
10m Walking swings (53/35)
10 Single-arm OH walking lunge (L)
10 Offset KB push-ups (L on KB)
Rest 1-2mins

4 sets of:
:60 KB plank pull-through (heavy)
30 KB russian twists w/ feet elevated

*Functional Movement*

Take 18-20 mins to work to a heavy:
Paused deadlift* + 3 deadlifts
*Pausing 1" off of ground, just below the knee, and just above the knee

5 rounds for time of:
300/250m Row
10 Dbl DB clean and jerks (50/35)
:30 Rest

*CrossFit*

Take 18 minutes to work up to a heavy:
2 Cleans + 2 Jerks

Then, take 7 minutes to establish a heavy:
1 Clean and jerk

9 Minute AMRAP:
18 Single arm DB hang clean and jerk (50/35) (9/9reps)
9 Burpee (lateral) over DB
2 Muscle-ups

*Strength*

5x4 OHS (heavier than last week)

4 sets of:
10 Sandbag squats
20/16 Calorie bike

Accumulate 5 minutes of wall sit

Tuesday 3.12

*Functional Movement*

Bench press
5-4-3-2-2-1 (70% to 85-90%)

Rest 1-2 minutes
Then, 2x10 @ 60-65% w/ :60 rest

4 rounds of:
:30 Ring rows
:30 Alt high to low plank
:30 Burpee box step-overs (24/20)
:30 DB hammer curl to OH press
:30 Rest

*CrossFit*

4 set of:
3 Front squat+6 Back squat
Rest :90-2 minutes
*can re-rack barbell between movements
*perform at 70-75% of 1RM back squat for both movements

7 rounds for time:
7 Thrusters (135/95)
4 Wall walks
7 Pull-ups

Wednesday 3.13

*Functional Movement*

4 sets of:
8 DB Z-press
4 Weighted strict chin-up
Rest as needed

5 rounds for quality:
20m KB farmer's carry lunge (53/35)
20m KB front rack walk
20 Bent-over barbell row (95/65)
20 OH strict press

*CrossFit*

Take 7 minutes to build to a heavy high hang snatch (from hip crease)
-Immediately into 7 minutes building to a heavy hang snatch (from above the knee)
-Immediately into 7 minutes building to a heavy full snatch
*get 4-6 sets per movement in each 7 minute window

10 minute AMRAP
5 power snatch (115/85)
15 Wall balls (20/14)
30 Double-unders

*Strength*

5x4 Deficit deadlift (perfect form!)

3 sets of: (unbroken reps)
10 Double KB deadlift (as heavy as possible AHAP)
40m Farmer's carry AHAP
10 Double KB deadlift AHAP
Accumulate 5 minutes of ring plank

Thursday 3.14

*Kettlebell*

4 sets each arm of:
1 KB clean + 1 KB snatch + 1 KB Turkish get-up +
2 ""..."" + 2 ""..."" + 2 ""..."" (w/ same arm) +
3 ""..."" + 3 ""..."" + 3 ""...""
Rest as needed, then perform with other arm

4 Rounds for time:
500m row
25 Ring push-ups
25 Russian KB swings (53/35)

*CrossFit*

Take 10 minutes to work handstand walk progressions

"Cindy gone bad"

5 rounds of:
:60 Pull-ups
:60 Rest
:60 Push-ups
:60 Rest
:60 Air squat
:60 Rest

*Strength*

5x4 Strict press (heavier than last week)

5 sets of:
5/5 Bottoms-up KB press
10 Ring pull-ups
40m OH barbell carry (Heavy!)

Friday 3.15

*Kettlebell*

Spend 4-5 minutes mobilizing with the KB arm bar stretch
(try holding stretch for up to 1-2mins each side)

12 Minute AMRAP for quality
3 DBL KB snatch
6 DBL KB thruster
9 DBL KB Russian swings
*Complete 10 burpees every 2 minutes.

Complete:
200m DBL KB OH walk*
200m DBL KB/DB farmer's carry*
*Go heavy! Not for time; we are looking to test OH stability and grip strength time under tension.

*Functional Movement*

5/5 Bulgarian split squat @ 5sec descent
Immediately into:
8/8 KB goblet Cossack squat (45/25)
Rest 1-2 minutes

4 sets w/ empty barbell:
30 Reverse bicep curls
30 Strict overhead press
30 Front squats
30 Back rack reverse lunge
Rest 1-2 mins
*Try and go unbroken!

*CrossFit*

19.4

Saturday 3.16

*Functional Movement*

2 sets of:
300m row
:30 Hollow hold
450 row
:40 Hollow hold
600m row
:60 Hollow hold
Rest 2 minutes

14 Minute AMRAP for quality:
6 Strict pull-up w/ medball (20/14)
9 Medball cleans
6/6 Half-kneeling KB/DB Arnold press (53/35)
15 Prone PVC OH press

*CrossFit*

25 Minute AMRAP
25 Lateral burpee over bar
35 Hang power snatch
45 Back squat
55 Double-unders
45 Back squat
35 Hang power snatch
*mvmts performed w/ empty barbell (45/35)

4 sets of:
:20 Hollow flutter kicks
:10 Rest
:20 Crossbody V-ups
:10 Rest

*Strength*

Weekly Make Up

Sunday 3.17

*CrossFit*

Partner Designed Workout

Week of March 4

Monday 3.4

*Kettlebell*

4 sets each arm of:
2 KB swing +
2 KB bottoms-up clean +
2 KB bottoms-up front squat +
2 KB bottoms-up strict press
:10 Rest
Repeat with other arm
Rest as needed
*Start with a light KB; try to build over the course of 4 sets but do not lose technical form.

10 rounds for quality:
3 DBL KB strict press (53/35)
6 DBL KB Russian swing
3 DBL KB clean
6 DBL KB front squat

*Functional Movement*

5 sets of:
10 strict barbell press (BB from ground)
:15 Rest
10/10 Single-arm ring row
:15 Rest
20 Russian twists
:60 Rest

5 rounds for quality:
10 bench tricep dips (31X1)
20m Banded 1/4 squat walk forward
20m Banded 1/4 squat walk backward

*CrossFit*

20 minute AMRAP
60 KB Russian Swings (53/35)
40m Bear crawl
60 KB American Swings
40m Bear crawl
60 KB snatch (30R & 30L)

4 sets of:
10 Bent-over reverse fly (31X1)
10/10 Single-arm strict bicep curl (31X1)
Rest as needed

*Strength*

5x5 Overhead squat

3 sets of:
5 Sandbag cleans
5 Sandbag squats
40m Sandbag carry

1 set of:
50 Barbell roll-outs

Tuesday 3.5

*Functional Movement*

2 sets of:
600m row
3:00 Hollow hold
300m row
1:30 Max glute bridges
Rest 2 minutes

18 Minute AMRAP
5 Strict pull-ups
10 Reverse Snow angels
15 Diamond push-ups

*CrossFit*

10-10-10-10-10 Back squats, building in #
:90 Rest

For time:
"Roy"

5 Rounds
15 Deadlift (225/135)
20 Box jump (24/20)
25 Pull-ups

Wednesday 3.6

*Functional Movement*

5 sets of:
2 Deadlift + 2 Romanian deadlift to 2"" below the knee
Rest as needed

3 sets of:
20 Barbell leg wipers (135/95)
10/10 Supported bent-over single-arm DB low row
Rest as needed

1 set of:
50 Abmat sit-ups w/ wallball overhead (51X1)

*CrossFit*

3 sets of:
:30 Ring plank
15 Ring push-ups
:20 Ring plank
10 Ring push-ups
:10 Ring Plank
5 Ring push-ups

15 minute AMRAP
1-2-3-4-5-6-7-8-...
Push press
Air squats

*Strength*

5x5 Deficit deadlift (do not deviate from perfect form)

4 sets of:
8 Strict pull-ups
16 KB swings
:60 Static farmer's hold (HEAVY)

3x10 Strict toes-to-bar

Thursday 3.7

*Kettlebell*

3 sets each arm of:
1 KB windmill +2 Single-arm KB strict press +
1 KB windmill +
3 Single-arm push press +
1 KB windmill +
4 Single-arm push jerk
:10 Rest
Perform with other arm
Rest as needed

6 rounds for time:
6 DBL KB deadlift (72s/53s)
6 DBL KB hang clean
6 DBL KB Shoulder to OH
60m Shuttle run (20m and back, then 10m and back)

*CrossFit*

Every 3 Minutes for 12 minutes (4 sets):
250/200m Row
20 Rev Lunge w/ DBL KB farmer's hold (53s/35s)

8 rounds for time:
8 "2-for-1" wall balls (20/14)
1 Muscle up
8 DBL KB hang clean and jerk (53s/35s)

*Strength*

5x5 Strict press

5 sets of:
5/5 Javelin press
10 Ring push-ups
40m OH barbell carry (HEAVY)

Friday 3.8

*Kettlebell*

1000m row buy-in
Then, 6 rounds of:
20m KB goblet 1/4 squat walk (53/35)
20 KB goblet squats
20m Farmer's carry (no leaning!)
20 Single-leg KB RDL
20m Farmer's carry (other arm)
20 Single-leg KB RDL
20m KB goblet walking lunge
then, buy-out of 1000m row

4 sets of:
8 DBL KB skull crushers (31X1)
8 DBL KB curl (31X1)
:30-:60 Rest

*Functional Movement*

4 sets of:
8 Medicine ball slams
20m Duck walk w/ med ball
20m Bear crawl w/ med ball on back
:60 Rest

20 Minute EMOM
Odd: 5 Man makers (50s/35s)
Even: 5 Pull-up negatives (51Jump1)

*CrossFit*

19.3

Saturday 3.9

*Functional Movement*

3 sets of:
10/10 Half-kneeling landmine press (21X1)
:45 Rest
:45 L-Sit holds on KBs
:45 Rest

12 Minute AMRAP
16 Box step-overs (24/20) w/ DB (50/35)
12 Alternating DB snatch
8/8 DB Shoulder to overhead

*CrossFit*

For time:
30 Pull-ups
60 Deadlifts (135/95)
60 Push-ups
60 Box jumps (24/20)
60 Abmat sit-ups
60 Shoulder to OH
30 Pull-ups

*Strength*

Weekly Make Up

Sunday 3.10

*CrossFit*

Partner Designed Workout

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