Farmhouse Crossfit

Dedication. Passion. Success.

Week of July 16

Monday 7.16

*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*

Push Press (3 Sec Tempo)
5x 2.2

5-6 Sets
12 Jumping Ball Slams
7/7 Single Arm Ring Row
120m No Leg Row
12 Push Ups

EMOMx5
100m Row
3 Overhead Squats

*CrossFit*

"Rahoi"
12 Min AMRAP
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

*Strength*

BS 3-3-3-3-3

Snatch Complex
1 Muscle Snatch
2 OHS
3 P. Snatch

4 Sets
20/20 Banded Leg Extensions
10 Barbell Rollouts

Tuesday 7.17

*Functional Movement*

Row
3x100m
:20 Rest
3x500m
2:00 Rest

3 Sets
:45 Hollow Hold
:45 Standing Battle Rope Hold
:45 Ring Support Hold

2 Rounds Fast
15 DB Sit Up
20m Army Crawl

*CrossFit*

"Alexander"
5 Rounds
31 Back Squats (185/1/35)
12 Power Cleans (185/135)

Wednesday 7.18

*Functional Movement*

Deadlift (3 Second Tempo)
5 x 2.2

4 Sets Hard
10 Barbell Front Rack Step Ups
1:00 Flutter Kick
10 Deficit Barbell deadlift- light and Fast

Running:
6x100
:20 Rest
3x400
1:00 Rest

*CrossFit*

"Marco"
3 Rounds
21 Pull Ups
15 HSPU
9 Thrusters (135/95)

*Strength*

Strict Press 3-3-3-3-3

C&J Complex
1 P. Clean
1 FS
2 P. Jerks

Accumulate 3 Min OH Hold #115/75

Thursday 7.19

*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*

"Nukes"
8 Min to Complete
1 Mile Run
Max Reps deadlifts (315/225)
-then-
10 Min to Complete
1 Mile Run
Max Reps Power Cleans (225/155)
-then-
12 Min to Complete
1 Mile Run
Max Reps Overhead Squat (135/95)

*Strength*

Sumo DL 3-3-3-3-3

3 Sets
250m Row (Sprint)
15 Sumo DL HP
10 Strict C2B
1 Min Rest Btw Sets

Friday 7.20

*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*

Front Squat
5 x 2.2

5 Sets
250m Row
12 Hang Cleans
9 Squat Box Jumps
2:00 Rest

*CrossFit*

"Ryan"
5 Rounds
7 Muscle Ups
21 Burpees

Saturday 7.21

*Functional Movement*

5 sets
8/8 Single Leg Split Squats
12 Ring Push Ups

3 Heavy Sets
3 Power Cleans
2 Jerks
3 Front Squats

4 Rounds
200m Run
2:00 Battle Ropes
1:00 Rest

*CrossFit*

"DT"
5 Rounds
(155/105)
12 Deadlifts
9 Hang Power Cleans
6 Jerks

*Strength*

Weekly Makeup

Sunday 7.22

*CrossFit*

"Cameron"
50 Walking Lunges
25 Chest to Bar
50 Box Jumps (24/20)
25 Triple Unders
50 BB Good Mornings (45/35)
25 Ring Dips
50 Knees to Elbows
25 2-for-1 Wall Balls
50 Sit Ups
5 Rope Climbs

 

 

 

 

 

 

 

 

 

 

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