Farmhouse Crossfit

Dedication. Passion. Success.

Week of February 4

Monday 2.4

rossFit*

"*CrossFit*

*Kettlebell*

4 sets
8/8 KB single-arm floor press
Rest :15
8/8 KB goblet romanian split squat
Rest as needed

For time
20-15-10-5
Calorie row
Russian Swings (72/53)

*Functional Movement*

5 Rounds
20 Front-racked BB alt lunge (115/75)
15 Push-ups
10 Push-press

3 sets
12 Barbell roll-outs
Rest :15
:45 superman hold
Rest as needed

*CrossFit*

Take 20 minutes to get 5 sets of:
4 Push press

6 Minute AMRAP
12 Box jumps (24/20)
12 Push press (95/65)
Rest 2 minutes
4 Minute AMRAP
16 Pull-ups
16 Air squats
Rest 2 minutes
2 Minute AMRAP
Double-unders

*Strength*

Build to a heavy set of:
1 Power snatch
1 OHS
1 Snatch
1 Snatch balance

5 sets of 1rep:
Snatch @ 90% or above

3 supersets of:
4 Back squats @ 75-80%
12 Sandbag squats
Rest 2 minutes

Finisher:
50 Barbell roll-outs

Tuesday 2.5

*Functional Movement*

4 sets
4/4 DB turkish get-up
Rest :15
8 DB sumo squats (HEAVY) (tempo 32x1)
Rest as needed

9 Minute AMRAP
Row 200m
20 Ring dips
20 Knees to elbow

*CrossFit*

6 building sets of complex (unbroken!):
2 Squat cleans +2 Front squats +2 Back squats +2 Hang squat cleans

7 Minute AMRAP
10 Alt DB snatch (50/35)
30 Double-unders
20 Alt DB snatch
30 Double-unders
30 Alt DB snatch
30 Double-unders…
ETC ETC ETC

Wednesday 2.6

*Functional Movement*

4 sets
5/5 Strict switch-grip pull-up (add weight if needed)
Rest :15
15 Prone med-ball hamstring curls
Rest as needed

For time
24-15-9-6-3
Deadlifts @ 50%
*between rounds: 20 alt HS shoulder taps

*CrossFit*

Take 20 mins to work to a heavy split jerk
^from rig

5 rounds
15 Push jerks (115/75)
15 Burpee box jump-overs

*Strength*

10 minute EMOM of:
1 Clean
1 Front squat
2 Jerks
@ 75%

3 sets
10 Strict pull-ups
10/10 Single-arm ring-row

5 sets
:60 Hanging L-sit

Thursday 2.7

*Kettlebell*

2 sets
14 KB snatch (R arm) (heavy!)
40m Single arm KB bottoms-up walk (R arm) (lightish)
14 KB snatch (L arm)
40m Single arm KB bottoms-up walk (L arm)
Rest as needed

For time
40 American swings (53/35)
160m shuttle run
40 Russian swings
160m shuttle run
40 KB sit-ups

*CrossFit*

Take 15 mins to work:
3 Kip swings + 2 pull-ups + 3 T2B + 2 pull-ups

12 Minute AMRAP
3 Hang Snatch (135/95)
3 Toes to bar
3 Pull-ups
*+1 rep to all movements each round*

*Strength*

5 sets
10 Axel bar deadlifts (building)
30 AHAP russian swings
40m/40m suitcase carry AHAP
Rest as needed

3 sets
10 Nordic hamstring curls
25 GHD sit-ups

Friday 2.8

*Kettlebell*

3 sets
6/6 Half-kneeling strict OH KB press with opp. arm holding resistance band in row contraction
Rest :15
10/10 Pallof press with resistance band (pace 2020)
Rest as needed

6 Minute AMRAP
10 KB goblet squat cleans (53/35)
20 Abmat sit-ups

*Functional Movement*

4 sets
8/8 Barbell Javelin press
Rest :15
8/8 Tall-kneeling banded ax chop (40x1)
Rest as needed

For time
75 Dbl DB (50/35) box step-overs (24/20)

*CrossFit*

In 20 minutes, build to a heavy 1RM snatch

For time:
200m run (in 20m shuttles)
10 OH squats (135/95)
180m run
9 Snatch
160m run
8 OH squats
140m run
7 snatch
120m run
6 OH squat
100m run
5 snatch

Saturday 2.9

*Functional Movement*

4 sets
6/6 Split squat w/ front foot elevated 2-3""
Rest as needed

4 rounds
10 Archer ring push-ups
10 Archer ring rows
20m Squatted duck walks
20m Perfect bear crawls

*CrossFit*

For time
10 Deadlift (225/135)
10 Thrusters (135/95)
10 Power clean (185/115)
10 Burpee over the bar (lat)
10 Toes to bar
50 Double unders
10 Toes to bar
10 Burpee over the bar
10 Power clean (185/115)
10 Thrusters (135/95)
10 Deadlift (225/135)

*Strength*

Weekly Make Up

Sunday 2.10

*CrossFit*

Partner Designed Worko

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