Farmhouse Crossfit

Dedication. Passion. Success.

July 30

Monday 7.30

*Kettlebell*

5 sets
4/4 KB Bent Press
3.3.3.3 ring push ups

5 Heavy Sets
5 Power Swings
5 Snatch
*use double bells

3 Sets
5 WTD Pull Ups
4/4 Tall Kneeling Press

*Functional Movement*

Push Press (3 Sec Tempo)
Est Max

5-6 Sets
8/8 Single Leg Good Mornings
40m Crossbody Carry
5/5 Elevated Lunge

EMOMx5
50 Double Unders
3 Heavy Thrusters

*CrossFit*

"McGhee"
30 Minute AMRAP
5 Deadlift (275/185)
13 Push Ups
9 Box Jumps (24/20)

*Strength*

FS 5x2 @ 60%

10x1 Snatch @ 60%

5x20 WBs
1:00 Rest Btw Sets

Tuesday 7.31

*Functional Fitness*

Row
3x250m
:20 Rest
2x500m
2:00 Rest

3 Sets
:45 Max Effort Jumping Lunge
12 PVC Bird Dogs
10m Death March

2 Rounds Fast
12 Strict Ring Dips
1:20 Max Thrusters (45/35

*CrossFit*

"Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull Ups (Chest to Bar)
Run 400m
20 Box jumps (24"")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Wednesday 8.1

*Functional Movement*

Deadlift (3 Second Tempo)
Establish Max

4 Sets Hard
10 Deadlifts- Fast and Dynamic 45% of above
4x10m Shuttle

Running:
4x100
:20 Rest
2x600
1:00 Rest

*CrossFit*

"CrossFit Total"
1 Rep Back Squat
1 Rep Press
1 Rep Deadlift

*Strength*

4x3 Bench Press @60%

8x1 C&J @ 60%

100 Banded Tricep Extensions

Thursday 8.2

*Kettlebell*

4 Sets
2/2 Barbell Turkish Get Up
40m Quadruped Crawl

EMOMx12
3 DBL KB Cleans + 3 DBL KB Push Press
*same DBL KB for sets
*build from last week

3 Sets
8 Sumo Deadlifts
:45 Hollow Hold

*CrossFit*

"Cindy"
20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Toes to Bar

*Strength*

7x1 Banded DL @ 50% + Red Band

5 Sets
20 Cal Row
20 Ball Slams
Rest 1:1

Friday 8.3

*Kettlebell*

Front Squat
3x1.1

EMOMx10
5-8  Push Ups
5-8  Heavy Swings

4 sets
1:00 Plank
Max Handstand Hold

*Functional Movement*

Front Squat
Establish Max

5 Sets
200m Run
12 Overhead Squat
9 Max Effort Vertical Jump
2:00 Rest

*CrossFit*

10x300m Run
1:30 Rest

Saturday 8.4

*Functional Movement*

4 sets
8 Paused Goblet Squat
10 Cal Bike
12 Alternating Lunge to Box Jump

3 Heavy Sets
3 Power Snatch

4 Rounds
200m Run
40m Box Push
1:00 Rest

*CrossFit*

"Helen at the Bar"
3 Rounds
400m Run
21 Power Snatch 75#
12 Bar Muscle Ups

*Strength*

Weekly Make Up

Sunday 8.5

"Partner Filthy Fifty"
50 Box Jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double Unders

 

 

 

 

 

 

 

 

 

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