Farmhouse Crossfit

Dedication. Passion. Success.

Week of July 9

Monday 7.9

*Kettlebell*
5 sets
4/4 KB Bent Press
12 Banded Face Pulls

EMOMx16
Even: 5 Strict Barbell Press
Odd: 10 DBL KB Clean

3 Sets
20 Alternating Hand Swings
15 Push Ups- 3 second Decent

*Functional Movement*
Push Press (3 Sec Tempo)
3 x 3.3

5-6 Sets
8 Weighted Box Jumps (Knee Height)
8 Floor to Feet
10 Cal Row- Least Pulls Possible
12 Ball Slams (40/25)

EMOMx5
100m Row
5 Heavy Power Cleans

*CrossFit*
"Weston"
5 rounds:
1000m row/run
200m farmers walk (50/35- DB) Single Hand Carry
50m waiter right
50m waiter left

*Strength*
BS 5-5-5-5-5

P. Snatch
3 x 1.1 @ 65%
2 x 1.1 @ 70%
2 x 1.1 @ 75@

5 Sets
10 GHD Situps
10 Goblet Squats

 

Tuesday 7.10

*Functional Movement*
EMOMx16
1: 8 Strict Pull Ups
2: 50 Double Unders
3: 8 Strict Toes to Bar
4: 200m Run

Hang Power Clean
3 x 3.2.1

2 Rounds Fast
300m Row
25 Conter Balance Pistols
1:00 Rest

*CrossFit*
"Holleyman"
30 Rounds
5 Wall Balls (20/14)
3 HSPU
1 Power Clean (225/155)

Wednesday 7.11

*Functional Movement*
Deadlift (3 Second Tempo)
3 x 3.3

4 Sets Hard
2:00 Battle Ropes
9/9 Single Leg Box Step Ups
2:00 Row for Distance

Running:
4x200
:30 Rest
2x400
1:00 Rest

*CrossFit*
"Sham"
7 rounds
11 Bodyweight Deadlifts
100m sprint

*Strength*
Strict Press 5-5-5-5-5

Power C&J
5 x 1+2 @ 70%

S2OH 50 @#75/55
200m/200m Suitcase Carry

Thursday 7.12

*Kettlebell*
4 Sets
1/1 Get Up
8 Chin Ups

7 Sets
10/10 KB Snatch
7/7 KB Renegade Row

3 Sets
20 Russian Twist
8 Squat Box Jumps

*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*
"Griff"
800m run
400m run backwards
800m run
400m run backwards

*Strength*
Sumo DL 5-5-5-5-5

3 Sets
20 Heavy Russian Swings
10/10 SL KB DL
:30 Static DL Hold #225/155

Friday 7.13

*Kettlebell*
Close Grip Bench Press
5x2

5 Sets per Side
3 Single Arm Swings
3 Cleans
3 Front Squats
3 Push Jerks

4 Set
:45 Support Flutter Kick
9 Heavy Swings

*Functional Movement*
Front Squat
3 x 3.3

5 Sets
400m Run
15 2-for-1 Wall Balls
1:00 Chair Hang
2:00 Rest

*CrossFit*
"The Bull"
2 rounds
200 Double Unders
50 Overhead Squats (135/95)
50 Pull Ups
1 Mile Run

Saturday 7.14

*Functional Movement*
5 sets
12/12 Single Leg DB Deadlift
9 Ring Dips

3 Heavy Sets
3 Snatch Deadlifts
2 Hang Power Snatch
1 Overhead Squat

4 Rounds
300m Run
2:00 Static Barbell Farmers Hold (as heavy as possib

*CrossFit*
"JT"
21-15-9
HSPU
Ring Dips
Push Ups

*Strength*
Weekly Make Up

Sunday 7.14

*CrossFit*
"Jack"
20 Min AMRAP
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

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