Farmhouse Crossfit

Dedication. Passion. Success.

July 23

Monday 7.23

*Kettlebell*

5 sets
4/4 KB Bent Press
8 Hollow Pull Ups

5 Heavy Sets
5 Power Swings
5 Cleans
5 Front Squats
5 Snatch
-use double bells

3 Sets
12 Ring Push Ups
12 Body Saw

*Functional Fitness*

Push Press (3 Sec Tempo)
4x 1.1.1

5-6 Sets
8/8 Landmine Single Leg DL
40m Crossbody Carry
20m Overhead Plate Lunge

EMOMx5
100m Run
3 Overhead Squats

*CrossFit*

"Hall"
5 rounds
3 Cleans (225/155)
200m run
20 Kettlebell Snatches (53/35)
rest 2 minutes"

*Strength*

BS 2-2-2-2-2

5x2 P. Snatch @ 75%

3 Sets
10 Sandbag Squats
20 Cal Bike

Tuesday 7.24

*Functional Fitness*

Row
3x150m
:20 Rest
3x300m
2:00 Rest

3 Sets
:45 seated Battle Ropes
12 Swiss Ball Hamstring Curls
4/4 Slam Ball Windmills

2 Rounds Fast
12 Strict Burpees
20 Overhead Squat (45/35)

*CrossFit*

"Bradshaw"
10 Rounds: 
3 HSPU
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

Wednesday 7.25

*Functional Fitness*

Deadlift (3 Second Tempo)
4 x 1.1.1

4 Sets Hard
10 Double Squat Thrusters- Dumbbells
12 Hollow Rock Pull Overs

Running:
4x200
:20 Rest
2x500
1:00 Rest

*CrossFit*

"The Seven"
7 Rounds
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees

*Strength*

Strict Press 2-2-2-2-2

5x2 Clean + 1 Jerk @ 75%

4 Sets
100m Ski (Sprint)
:30 Ring Support"

7 Kettlebell Swings (2/1.5 pood)

Thursday 7.
7 Pull-Ups

Thursday 7.26

*Kettlebell*

4 Sets
2/2 Bottoms Up Turkish Get Up
:45 Handstand Hold

EMOMx12
5 DBL KB Cleans + 5 DBL KB Push Press
*same DBL KB for sets

3 Sets
40m Single Side Suitcase Walk
40m Quadruped Crawl

*CrossFit*

"Wilmot"
6 Rounds
25 Ring Dips
50 Air Squats

*Strength*

Sumo DL 2-2-2-2-2

6 Sets
200m Row
:30 Rest
5 Strict C2B
:30 Rest

Friday 7.27

*KettleBell*

Front Squat
3x1

5 sets per side
1 Get Up + 3 Wind Mills + 2 Bent Press + 1 Get Down

4 sets
8 V-Up
14 Heel Taps

*Functional Fitness*

Front Squat
5 x 2.2

5 Sets
250m Row
12 Deadlifts from deficit
9 Lateral Box Jumps

*CrossFit*

"Mino"
10 rounds
10 ground 2 Over head #135/95
50 Double unders
300m run

Saturday 7.28

*Functional Fitness*

4 sets
20m Front Rack Lunge
20 Landmine Alternating Push Press

3 Heavy Sets
3 Power Snatch
2 Snatch Balance

4 Rounds
200m Run
2:00 Forward Battle Rope Overhead Hold
1:00 Rest

*CrossFit*

"DG"
AMRAP 10 minutes
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

*Strength*

Weekly Make up

Sunday 7.29

*CrossFit*

"Coffland"

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

 

 

 

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