Week of May 13

CrossFit

Monday 5.13

Building from a moderately heavy,
4 sets of:
5/5 Barbell reverse lunges
Rest 2 minutes between sets

"Wubbadubbalubdub"
For time (20 minute cap):
75-55-35-15 Wallballs
Between rounds, perform either 15/12 calorie row or 50 double-unders

Tuesday 5.14

3 sets of:
:30 Ring low plank
10 Supported incline DB rows
:30 Ring high plank
30 Banded pull-aparts
Rest is time needed to walk to next movement

4 sets of:
8 Heavy (green) banded glute thrusts w/ 2 sec hold at contraction
Rest :60

"Elle Woods"
8 minute AMRAP
20 Single-arm KB deadlifts
5 Strict pull-ups

Wednesday 5.15

On the 2:00 for 16 minutes (8 sets):
5-4-3-2-1-3-2-1 Back squats*
*building to a heavy 1RM for the day

"Bubba PUMP Shrimp"
For time (24minute cap):
400m run
21 Plyo push-ups
21 Abmat sit-ups
400m run
15 Plyo push-ups
15 Abmat sit-ups
400m run
9 Plyo push-ups
9 Abmat sit-ups
400m run
3 Plyo push-ups
3 Abmat sit-ups
400m run

Thursday 5.16

4 sets of:
7/7 Barbell landmine clean and presses (clean and press with same arm)
7 Slamball vertical tosses
40m perfect bear crawl
Rest 1-2 minutes between efforts

For 16 minutes (4 rounds total), rotate through the following movements... :45 on, :15 off
M1 - :45 Tall kneeling single-arm KB strict presses (alt arms/round)
M2 - :45 Extended high plank
M3 - :45 KB goblet 1/2 squat walk
M4 - :45 Slam ball windmills (alt arms/round)

Friday 5.17

With a running clock, take 9 minutes to build to a 10RM Deadlift.
Then @ 9:00, perform the following every 1:30 for 6 sets:
6 Paused Deadlifts*
*pause at knee for a count and then pull to lockout

EMOMx15
M1 - 8 Pull-ups + 4 Deadlifts (315/225)
M2 - 8 Burpees to target
M3 - 200m run or 20/16 calorie row

Saturday 5.18

Hero WOD - "Moszer"
In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

9 Rounds for Time*:
300 meter Run
6 Air Squats
6 Pull-Ups
6 Box Jumps (20/24 in)
6 Burpees
6 Sit-Ups
6 Lunges
6 Russian Kettlebell Swings (53/35 lb)
*If available: perform with a weight vest (20/14 lb)

Sunday 5.19

Partner/Team WOD!

Strength

Day 1

Build to a 1RM Snatch
Then,
4 sets of:
1 Snatch @ 85%

4 sets of:
3 Backsquat @ 80%

4 sets of:
40m Sandbag carry
10 Toes-to-bar

Day 2

Build to a 1RM Clean and Jerk

then,

4 sets of:
1 Clean and Jerk @ 85%

4 sets of:
3 Clean grip deadlifts @ 110% of 1RM clean

4 sets of:
5 Glute-hamstring raises (GHRs)
:60 plank

Day 3

5 sets of:
5 Front squats*
*begin first set at 70% or more

3 sets of:
10 Thrusters (as heavy as possible)

Accumulate 50 GHD sit-ups

Week of May 6

CrossFit

Monday 5.6

Using a loaded barbell from the floor:
EMOMx16
odd minutes - 16 Push presses* (135/95)
even minutes - Max strict presses
*goal is to finish push presses <40secs

10 Minute AMRAP for quality
"Stanky Leg"
20-15-10 KB squat cleans
40-30-20 Russian KB swings (53/35)
60-45-30 Walking lunges (no KB)

Tuesday 5.7

"Tinkerbell"
4 rounds of:
500/400m row
10 Burpees over rower
50 Double-unders
1 Lap run
Rest 1:30

3 sets of:
12 Barbell good mornings
20 Barbell sit-ups
:60 Side plank R
:60 Side plank L
Rest 1-2 mins

Wednesday 5.8

EMOMx10
10 C2B pull-ups (must be unbroken)

Death by:
4 Wall balls +
4 Burpees
Rest :30
5 Wall balls +
5 Burpees
Rest :30
6 Wall balls +
6 Burpees
Rest :30
and so on...

Thursday 5.9

Every 2:00 for 8 rounds, perform:
9 Toes to bar
6 HSPU
3 Bar MU

12 Minute AMRAP for quality:
8 Ring rows
8 Ring push-ups
8/8 Single-arm bent-over row
8/8 DB floor press (50/35)

Friday 5.10

With a running clock, take 9 minutes to build to a 75%ish Back squat,
Then @ 9:00 and every 1:30 thereafter, perform the following:
4*-3-4-2-4-1 Back squats
*Keep 4 rep back squats at the same weight (75%ish)

For time:
21-15-9
Deadlifts (225/135)
Box jumps (24/20)

Saturday 5.11

With a partner in ""I go, you go"" fashion, alternating rounds...
20 rounds total for time (32 min cap):
5 Thrusters (95/65)
5 Toes to bar
5 Hang squat cleans
5 Pull-ups
5 Push press

Sunday 5.12

Partner/Team WOD!

Strength

Day 1

Build to a 1RM Back squat

3 sets of 1rep @ 90% of ^

10 sets of:
10/7 calorie bike
Rest 1:1

Day 2

Build to a 1 RM Jerk

3 sets of:
1 Jerks @ 90% of ^
40m bottoms-up KB Walk

Accumulate:
50 Barbell roll-outs

Day 3

Build to a 1RM weighted pull-up

5 sets of:
Max effort strict pull-ups

5 sets of:
10 GHD sit-ups
40m Sandbag carry

Week of April 29

CrossFit

Monday 4.29

Take 15 minutes to build to a heavy:
3 rep overhead squat
*work from the rig
*keep core braced throughout all 3 reps, stop building # when core/shoulder stability degrades and positioning is lost.

"Sprawled"
1-2-3...14-15 of (25min cap):
Power snatch (95/65)
Overhead squats

*50 Double-unders between rounds

Tuesday 4.30

Take 20 mins to work to a heavy complex of:
1 Deadlift + 2 Hang RDL* + 3 Deadlifts

*Performed with straighter legs compared to traditional DL. This contributes to more hamstring stretch/tension. For the "hang" RDL, lower the barbell until hamstring stretch/tension is felt and then lift back up to full hip extension.

"UpDown"
4 rounds for time (12min cap):
21 Deadlifts (135/95)
15 Box jump-overs (24""/20"")
9 Strict pull-ups

Wednesday 5.1

Take 15 minutes to build to a heavy:
3 rep strict press
*Brace core to prevent leaning backward.
*Aim to get good positioning with head through the 'window' at full arm extension overhead.

3 sets for quality:
8 DBL front-racked KB 90/90 glute rises (sit to kneel)
12 DBL KB Russian swings
40m DBL front-racked KB walk
12 DBL KB Russian swings
8 DBL front-racked KB 90/90 glute rises (sit to kneel) (other side)
Rest 1 minute

3 rounds for quality:
6 Half-kneeling medball lateral tosses (20/14) (R)*
6 Sandbag slams (40/25)**
6 Half-kneeling medball lateral tosses (L)
6 Sandbag slams
*Perform lateral toss over leg that is in front of you
**Perform slam and catch sandbag before it comes to a rest"

Thursday 5.2

With a partner, pick a conditioning movement from the following:
Rower, ski erg, 10m shuttle, bike, burpee, mountain climbers, double unders

For 20 minutes, you will alternate minutes on each conditioning movement. While one partner works, the other rests.
*The goal is to get as many reps/cals as possible of your chosen movement within each minute. Use your partner to push each other to work at near max effort each minute!

3 sets of:
10 Tempo ring push-ups (31x1)
20 Side lateral deltoid raises
10 Tempo ring rows (31x1)
20 Bent-over lateral deltoid raises
Rest :60-:90

Double Tabata (8 mins total, 20secs work, 10secs rest)
Hollow rocks
Glute bridges

Friday 5.3

Take 20 minutes to build to a heavy complex:
3-position power clean*
*1st position is performed from the floor, 2nd position from just above the knee, 3rd position from the hip crease.

"Lead-pipe"
For time (20min cap):
100 Toes-to-bar*
*Every time you break, perform 100m run"

Saturday 5.4

"DumbDumb"
@ 0:00-10:00, perform:
400m run w/ DB (50/35)
40 Alt DB snatch
300m run w/ DB
30 Alt DB snatch
200m run w/ DB
20 Alt DB snatch
Rest remaining time

@10:00-20:00, perform:
20-30-40
DB goblet squats
Burpees
Rest remaining time

@20:00-30:00
40-30-20
Alt box step-ups w/ DB (30""/24"")
Uneven push-up + single-arm DB row (split reps evenly per arm)

Sunday 5.5

Partner/Team WOD!

Strength

Day 1

4 sets of:
1 Tempo back squat* (44x1)
20 squat jumps
5 box jumps (30/24)
*back squats are to be heavier than last week

4 sets of:
10 Unbroken squat cleans
80m Farmer carry AHAP

3 sets of:
:60 Sandbag wall sit

Day 2

5 sets of:
1 Jerk w/ 3 sec pause in catch

4 sets of:
10/10 bottoms-up KB press
Max effort ring push-ups
Rest 1 minute

Accumulate 50 GHD sit-ups

Day 3

5 sets of:
4 Weighted pull-ups
Max effort jumping pull-ups
Max effort ring rows
Rest 1 minute

3 sets of:
12/12 Single-arm DB row
80m Sandbag carry

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