Farmhouse Crossfit

Dedication. Passion. Success.

Week of August 6

Monday 8.6

*Kettlebell*

5 sets
1/1 Turkish Get Ups
8 Clapping Push Ups

Every 2:00 for 5 Sets
3 Russian Swings
3 Cleans
3 Front Squats
3 Snatch
*Use DBL Bell

3 Sets
5 WTD Chin Ups
Max Effort Push Ups

*Functional Movement*

Bench Press
3x 5.5

5-6 Sets
12 DB Fly
50 Double Unders or 15 Triple Unders
15 Banded Face Pulls

EMOMx5
8 Burpees
2 Heavy Deadlifts

*CrossFit*

"Fight Gone Bad"
3 Rounds
1 Minute Each Station
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20 for both male/female)
Push Press (75/55)
Row Cals
1:00 Rest after each Round

*Strength*

BS 1 Rep Max

3 Pos. P. Snatch

3x 10/10 Bul. Split Squats

Tuesday 8.7

*Functional Movement*

Row
3x300m
:20 Rest
-after final 300 rest 3:00 before 2k
1x2000m

3 Sets
:45 Max Effort Jumping Back Squat
7 Seated Box Jumps
10m Army Crawl

2 Rounds Fast
12 Strict Toes to BAr
1:20 Max Unbroken Wall Balls
*if broken 7 Burpees

*CrossFit*

Deadlift
5-5-5-5-5-5-5
*build in weight

One Attempt
Max Effort Unbroken Deadlift at 70% of best 5 Rep

Wednesday 8.8

*Functional Movement*

Sumo Deadlift
3x5.5

4 Sets Hard
10 Deadlifts- Fast and Dynamic 65% of above
20 Skater Lunges

Running:
4x200m
:20 Rest
then rest 3:00
800m Time Trail

*CrossFit*

20 Minute AMRAP
40 Overhead Squat (45/35)
15 Strict Pull Ups
200m Run

*Strength*

Strict Press 1 Rep Max

Clean Complex
1 HPC
1 HC
1 Jerk

50 GHD Sit Ups

Thursday 8.9

*Kettlebell*

4 Sets
3/3 Barbell Turkish Get Up
40m Plate on Back Quadruped Crawl

EMOMx12
5 DBL KB Squats- Heavy

3 Sets
7 Sumo Deadlifts- Barbell- Build from last week
:45 Ring Plank

*CrossFit*

5 Rounds
3 MInute AMRAP
15 Push Press (135/100)
30 Double Unders
2:00 Rest

*Strength*

Sumo DL 1 Rep Max

500m Row Test

50 Strict T2B

Friday 8.10

*Kettlebell*

Back Squat
3x5

EMOMx10
Odd:4 Pull Ups- hands inside shoulder width
Even: 10 DBL Heavy Swings

4 sets
1:00 WTD Hollow Hold
Max handstand hold

*Functional Movement*

Overhead Squat
5-4-3-2-2-2

5 Sets
1:30 Battle Ropes
15 Clapping Push Ups
10m Reverse Lunges- Loaded with DB at side

*CrossFit*

5 Rounds
400m Run
200m Row
15 Burpees
1:00 Rest

Saturday 8.11

*Functional Movement*

4 sets
8 Paused Goblet Squat
10 Cal NO LEG ROW
12 False Grip Ring Rows

3 Heavy Sets
3 Snatch Balance

4 Rounds
100m Run
40 Unbroken Russian Swings
100m Run
1:00 Rest

*CrossFit*

"Eva"
800m Run
30 American Swings (72/53)
30 Pull Ups

*Strength*

Weekly Make Up

Sunday 8.12

*CrossFit*

Back Squat
2-2-2-2-2-2-2-2-2

Class Chosen Partner Core Work

 

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