Farmhouse Crossfit

Dedication. Passion. Success.

Week of December 3

Monday 12.3

*Kettlebell*

5 sets
4/4 KB Bent Press
10 Ring Rows

EMOMx16
Even: 5/5 Single Leg Squat
Odd: 5 DBL KB Clean and Jerk

3 Sets
8/8 Single Arm Power Swings
:45 Supported Flutter Kick

*Functional Movement*
5 sets

2 Push Press
3 Push Jerk
1 Split Jerk
1min Wall Sit

3 sets
15/15 Side Plank Reach Throughs
20 Deadbugs
:45 Superman

4 Rounds
12 Back Squats @ 75% BW
12 OH Plate Lunge
:30 HS Hold

*CrossFit*

10-10-10
Hang Cluster

12 Minute AMRAP
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-then-
1 Round
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

*Strength*

Tempo OHS to 1RM
(:10 descent :10 pause in bottom)

5 Sets
7/7 Bulgarian Split Squat
20m Banded Sprint

100 Hanging Knee Raises

Tuesday 12.4

*Functional Movement*
4x400m Row
:45 Ring Plank b/w sets

2 sets
6 Depth Jumps
12 Plyo Push Ups
:45 OH Rope Hold

4x2min AMRAPs
6 T2B
6 Bar Facing Burpees
1min Rest b/w

*CrossFit*

3 Rounds
15 Deadlifts (315/225)
500m Row

10 Minute ABS
2:00 Iron T Leg Levers
3:00 Banded AbMat Sit Ups
2:00 Forearm Plank
3:00 Bicycle Crunch

Wednesday 12.5

*Functional Movement*
Build to a Heavy Complex
2 Power Snatch
1 Snatch Balance
2 Overhead Squat

3 sets
16 Supinated Row
12 Medball handoff V-ups
8 Strict Press

5 Sets
20m Dbl KB OH Carry
35 DU's
3/3 Turkish Get Ups

*CrossFit*

2 Rounds
0:00-5:00
50 Cal Row (2:30 Cap)
5 Hang Squat Cleans
5:00-9:00
40 Call Row (2:00 Cap)
4 Hang Squat Cleans
9:00-12:00
30 Cal Row (1:30 Cal)
3 Hang Squat Cleans
12:00-14:00
20 Cal Row (1:00 Cap)
2 Hang Squat Cleans
14:00-15:00
10 Cal Row (:30 Cap)
1 Hang Squat Cleans
5:00 Rest
-Repeat

*Strength*

5RM Ring Dip
*with 5 second pause in bottom

4 Sets
10 Feet Elevated Ring Push Ups
40m DB Bear Crawl

50 Barbell Roll Outs

Thursday 12.6

*Kettlebell*

4 Sets
2/2 Bottoms Up Turkish Get Up
8 Chest to Bar Pull Ups

7 Sets
5 Double KB Strict Press
7 Heavy DBL KB Swings

3 Sets
:45/:45 Single Side Suitcase Hold
5/5 Heavy KB Snatch

*CrossFit*

15-12-9-6-3
Unbroken Deadlifts
-Increase Load each Round

"Frannied"
21-15-9
Front Squat + Thruster (95/65)
Burpee Pull Ups

*Strength*

10x1 Muscle Snatch (light and fast)
*30 seconds rest between lifts

3 Sets
20 Russian Swings
10/10 Single Leg KB Deadlift

Accumulate a 5 Min Deadlift Hold (225/155)

Friday 12.7

*Kettlebell*

Front Squat
3x2

5 Sets Per Side
5 KB Snatch
5 Push Press

4 sets
8 ring push ups
12 Heel Taps

*Functional Movement*
4 sets
6 Front Squats
12 RDL
3 High Box Jumps

6 Rounds For Time
8 Dbl KB Snatch
10 Dbl KB Lunge
8 Burpee C2B

*CrossFit*

21-1-15-1-9-1
Back Squat
(score is loading)

For Time
500m Row

Saturday 12.8

*Functional Movement*
5 sets
3 Heavy tng Power Clean
:45 Deadhang

3 working sets
12 Bar Rows (like ring row but with a bar)
6 Strict Chin Ups

"Mary"
20min AMRAP
5 HSPU's
10 Pistols
15 Pull Ups

*CrossFit*

3 Rounds
9 Hang Muscle Cleans (155/105)
12 Hang Power Cleans
15 Thrusters

10 Minute ABS
2:00 Plank
2:00 Army Crawler
3:00 Banded Good Mornings
3:00 Arm Haulers

*Strength*

Weekly Make Up

Sunday 12.9

*CrossFit*

Partner Designed Workout

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