Farmhouse Crossfit

Dedication. Passion. Success.

Week of January 7

Monday 1.7

*Kettlebell*

3 sets
10 Dbl Russian swing (53/35)
10 Dbl front racked KB squat
10/10 KB monster walks
rest 2min

14min of work with a single KB (53/35)
9/9 KB single leg Romanian deadlift
9 T2B
6/6 KB snatch
6 KB sit-up and press

*Functional Movement*

Build to a heavy 2/2 unilateral BB or DB deadlift (BB or DB at your side)

3 sets
10 banded hollow lat pullovers
10 uneven pushups (1 hand on medball, tempo 41x1)
10 strict chin-ups
rest 1min

4min AMRAP
Max hang DB clean + jerk (50/35)

*CrossFit*

Build to a heavy in 20mins:
Deadlift + powerclean + squat clean

13min AMRAP
1-2-3-4 and so on...
Dbl DB clean (50/35)
Dbl DB squats
Dbl DB front rack walking lunge

*Strength*

10 Min EMOM
1 Power Snatch + 1 Snatch @70%

4 Sets
20 Sandbag Lunges
20 Russian Swings AHAP

5x10 GHD Sit Ups

Tuesday 1.8

*Functional Movement*

3 sets
7/7 kneeling landmine press
Rest :10
7/7 bent-over landmine row
Rest 1:00

5 rounds
10 medball cluster + slam (40/25)
5 wall walks
50 double-unders

*CrossFit*

Back squat
5-3-1-10
(70%, 80%, 90%, 70%)

5 rounds
15 Wall balls
150m row
15 Burpee over rower

Wednesday 1.9

*Functional Movement*

36mins of work
800m row
40m Dbl KB overhead carry (53/35)
600m row
40m Dbl KB/DB farmers carry (72/53)
400m row
rest 1min

Tabata abdominals as per coach's discretion

*CrossFit*

5-4-3 (building)
Weighted switch grip strict pull-ups

For time: 1k row

9min AMRAP
21 pullups
15 ring dips
9 T2B

*Strength*

10 Min EMOM
1 Power Clean + 1 Clean and Jerk @70%

5 Sets
40m Dual OH KB Walk
10 KB Push Press

50 Strict TTB

Thursday 1.10

*Kettlebell*

10min EMOM (switching arms each round)
6 single arm KB cleans (HEAVY) (72/53)
3 single arm KB thrusters

6 sets (3 per side)
3 single arm KB straight arm sit-up (53/35)
directly into
4 KB turkish get-up
directly into
5 KB windmills
rest 2mins

*CrossFit*

10 mins of hand stand hold practice

For quality:
1-2-3-4-5-6-7-8
Strict HSPU directly into
HSPU (break after each 1/1, 2/2, 3/3 and so on)

For time:
30 hang power snatch (95/65)
40 back squat
50 lateral burpee over bar

*Strength*

5x5 Front Squat

4 Sets
20/16 Cal Bike
40m Sandbag Carry

100 Barbell Roll Outs

Friday 1.11

*Kettlebell*

4 sets
8/8 half kneeling single arm KB OH press
10m single arm KB OH walking lunge (R arm)
10m single arm KB OH walking lunge (L arm)
rest :90

12min AMRAP
30 jumping pullups
20 american swings (53/35)
10 box jumps (24/20)

*Functional Movement*

3 sets
8/8 Split Squat, working around 40% 1RM back squat
*between sets:
12 banded hamstring curls with 2 sec hold at contraction
rest 2mins

4 rounds
6/6 (heavyish) crossbody DB snatch
20m box push
12 heavy russian swings
20m box push
rest 1min

*CrossFit*

4min AMRAP
10 double KB deadlift (53/35)
10 BB shoulder to OH (95/65)
Rest 4mins

4min AMRAP
12 BB squat clean
6/6 single arm KB snatch
Rest 4mins

4min AMRAP
14 KB american swings
14 OH BB squat
Rest 4mins

4min AMRAP
16 KB goblet squat
16 BB sumo deadlift high pulls

Saturday 1.12

*Functional Movement*

3 sets of 5 BTN push press

3 rounds
400m row
8/8 single leg BB RDL
rest 2mins

4 sets
5 banded YTWs
rest :30
8 Dbl KB curl
rest :30

*CrossFit*

Build to a heavy in 20mins:

1 Bear complex (1powerclean + front squat + 1push press + 1back squat + 1push press)

4 rounds
10 burpee box jumps (24/20)
20 DB farmer's carry reverse lunge (50/35)
40 double unders

*Strength*

Weekly Make Up

Sunday 1.13

*CrossFit*

Partner Designed Workout

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