Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 14

Monday 1.14

*Kettlebell*

"Kettlebell

Every 5 minutes for 30 minutes:
30 Double unders
20 Bottoms up KB squat (45/25)
20 (total reps) Single arm KB strict press
20 Abmat sit-ups
30 Double unders

*Functional Movement*

4-4-4-4-4 push press
Rest 1-2 mins

8 Minute EMOM
4 box jumps (24/20)
4 power clean (around 70%)

*CrossFit*

12 minute EMOM
3 back squat @ 75%

3 rounds for time (7min cap)
15 thrusters (95/65)
12 burpees

*Strength*

Snatch
4x2 @65%
3x2 @70%
2x2 @75%

4 Sets
5 Back Squats @70%
5 Box Jumps (30/24)

5x10 GHD Sit Ups

Tuesday 1.15

*Functional Movement*

Build to a heavy (20 mins)
1 hang squat clean + 2 front squats

4 sets of sprints:
400m row
40m bear crawl
4 deadlifts (285/185)
Rest :40

*CrossFit*

Every 2 minutes for 10 minutes:
12 alt jumping lunges
2 power clean @ 80%

13 minute AMRAP
13 deadlift (225/165)
26 abmat situps

Wednesday 1.16

*Functional Movement*

4 sets
1 minute max air squat
Rest 1 minute
1 minute max row
Rest 1 minute

8 min Tabata(x2) (:40 max work, :20 rest):
Performed with 2 KBs (45/25)
1 deadlift
1 hang clean
1 front squat
1/1 reverse lunge

*CrossFit*

15 mins of practice in sets of:
1 strict pull-up
2 kip swings
1 pull-up
2 kip swings
3 pull-ups

Max pull-ups in 1 minute

4 sets
Row 300m sprint
:45 sec handstand hold
(rest time is your walk back and forth to movements)

*Strength*

Clean and jerk
3x2 @ 70%
2x2 @ 75%
2x1 @ 80%

5 sets
5 bench press @ 70%
Max effort strict pull-ups
Rest 2 minutes

100 banded sit-ups

Thursday 1.17

*Kettlebell*

2 sets for max reps:
3 mins DBL Front-racked KB walking march (45/25)
2 mins Single KB snatch
3 mins KB walking lunge (kb at sides)
2 mins DBL KB deadlifts

Work through for 10 mins:
1 minute ring plank
20 V-ups
20 Russian twists with KB
20 Banded glute bridges"

*CrossFit*

In 20 minutes, work up to a heavy push jerk (from rig)

21-15-9
DB clean and jerk (50/35)
Strict pull-up
Toes-to-bar

*Strength*

5x3 front squat

4 sets
250m row
40m sandbag carry (150/100)

100 barbell ab roll-outs

Friday 1.18

*Kettlebell*

3 sets:
8 KB floor press @ 31x0
directly into
8 DBL KB bent-over row @ 31x0
rest 1 minute

5 rounds:
8 Russian swings (88/65)
80m Shuttle run (20/20/20/20m)
8 Russian swings
200m Row

*Functional Movement*

4 sets of 6 kang squats
Rest 1-2mins

17 min AMRAP
600m row
1 minute ring plank
20 ring rows

*CrossFit*

22 Min ARMAP
50 double-unders
50 cal row
50 hang snatch (45/35)
50 back squat
50 shoulder to OH

Saturday 1.19

*Functional Movement*

Tabata (alternating) of:
Ring support holds
Negative pull-ups

4 sets
4/4 medball turkish get-ups (40/25)
12 medball clean (aspiring for perfect mvmt)
4/4 medball windmills
rest 1-2mina

*CrossFit*

3 sets
3 power snatch + 3 OH squats
rest :15
40m OH plate walking lunge (45/25)
rest 1-2 minutes

Every 2 minutes for 16 minutes:
8 burpee to bar
12 pull-ups

*Strength*

Weekly Make Up

Sunday 1.20

*CrossFit*

Partner Designed Workout

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