Farmhouse Crossfit

Dedication. Passion. Success.

Week of October 1

Monday 10.1

*Kettlebell*

EMOMx12
Even: 10 Sit Ups
Odd: 20 Alternating Single Arm Swings

5x3 Strict Press

3 Sets
:45 Hollow Flutter Kick
12/12 Reach through

*Functional Movement*

3x12 Reverse Grip Strict Press

5-6 Sets
:10/:10 Single Arm Hang
12 Ring Rows- feet at parallel
Max Effort Clapping Push ups

3 Rounds
15 Traveling Push Ups
12 Toes to Bar

*CrossFit*

Power Clean 4-3-2-2

4 Rounds
4 Minute AMRAP
15 Air Squats
12 Wall Balls
9 Push Press (115/85)
1:00 Rest
-pick up where you left off style

*Strength*
10 Rep Max Back Squat + Snatch @

5 Sets
1 Power Snatch + Snatch @70-75%

50 Barbell Roll Out

Tuesday 10.2

*Functional Movement*

For Time
1 Really Big Lap

2 Sets
12 Cal Row
20m Broad Jump
Strict Pull Ups that Equal the Amount of Broad Jumps it took to do 20m
:45 Spiderman Plank

7 Rounds
1 Wall Walk
3 Thrusters (155/105)

*CrossFit*

50-40-30-20-10
Burpees
400m Run

Wednesday 10.3

Functional Movement*

Banded Deadlift
5x8 at 70%

3 Sets Hard
3 Overhead Squats
3 Snatch Balance
1:00 Wtd Plank

2 Sets
150m Row
:30 Rest
40m Wtd Bear Drag
:30 Rest
250m Run
1:30 rest

*CrossFit*

Row 4x200m
Rest 1:1

5 Rounds
21 Power Snatch (95/65)
21 Overhead Squats

*Strength*

10 Rep Max Push Press

5 Sets
2 Power Cleans + 1 Jerk @70-75%

Accumulate 5 Min Elevated Feet Ring Plank

Thursday 10.4

*Kettlebell*

10 sets every :45
4 DBL Snatch
4 DBL Push Press

5x3 Barefoot Front Squat at 85% of last week

4 Sets
10 Nordic Hamstring Curls
4 Chest to Ring Pull Ups

*CrossFit*

7 Rounds
25 Alternating DB Snatch (50/35)
40m Goblet Walking Lunge (50/35)

*Strength*

Snatch 6x1 75-80%

Clean & Jerk
6x1 @75-80%

5 Sets
10/10 Single Leg KB Deadlift
10 Russian Swings
10 Goblet Squats
*As heavy as possible

Friday 10.5

*Kettlebell*

Sots Press- Clean Grip
3x3
-build

EMOMx10
Odd:12 DBL Cleans
Even: 5 Parallel Plank Throughs
-build from last week

5 Sets
1:00 Alternating Plank
1:00 Easy Row

*Functional Movement*

3 Sets
12 Supermans
3 Front Squat moderate weight- 3 second bottom pause

5 Sets
300m Run
8 DB Russian Swings
20m Overhead DB KB Carry
8 DB KB Snatch
1:00 Rest

*CrossFit*

Deadlift
5-3-2-1-1

"Franned"
21-15-9
Hang Clusters (95/65)
Chest to Bars

Saturday 10.6

*Functional Movement*

3 Sets
8/8 Chainsaw Row
12 HSPU

4 working sets
6 Unbroken Chin Ups
12 Heavy Pendlay Rows

15 Minute AMRAP
40m Box Push
12 Box Jumps
40m Box Push
12 Wall Balls

*CrossFit*

Tabata Hell:
Toes to Bar
Push Ups
American Swings (53/35)
Box Jumps (24/20)
Thrusters- bottom to bottom (45/35)
Ring Rows
Sit Ups
Burpees

*Strength*

Weekly Make Up

Sunday 10.7

*CrossFit*

Partner Designed Workout

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