Week of July 22

CrossFit

Monday 7.22.19

a) 2 Rounds of Pre-hab
5 Banded YTWs
5/5 Single-arm Banded Lat Pulldown
20m/20m Mixed KB OH walk

b) EMOM x 8
:15 Hollow Rock
4 Snatch Deadlifts (@ 1RM snatch)

c) "Rolling Dough"
6 Minute AMRAP
6 Medball Russian Twists (20/14) (12 taps total)
6 Medball Abmat Sit-ups
6 Medball Slams

Tuesday 7.23.19

"Road Trip"
EMOM x 30 (6 sets total)
M1 - 17/14 Calorie Row
M2 - 15/10 Calorie Bike
M3 - 13m X-Banded Perfect Bear Crawl
M4 - Max Double-unders
M5 - Rest

Wednesday 7.24.19

a) Warm-up - Hip and Ankle Primer
3 sets of:
8 Russian Baby-maker + Banded Goodmornings
8/8 KB assisted Ankle Dorsiflexion pulses
8 KB Goblet squats (Tempo 4411)

b) Every :90 for 9 Minutes (6 Sets Total):
1 Paused Backsquat (3 secs) + 2 Backsquats*

*Build from 75ish% to 84ish%

c) For Time (15 minute cap):
"Karen" (Modified)
150 Wallballs* (20/14)

*Every time you break, perform 1 wall walk.

Thursday 7.25.19

a) EMOM x 10 Minutes
Odd: 10 Unbroken Pull-ups*
Even: 5 Deficit (2") Handstand Push-up Negatives**

*Utilize this time to practice strict, kipping, or butteryfly pull-ups. If you struggle with kipping/butterfly pull-ups, emphasize strict pull-ups where you are near failure at 10reps.
**Lower yourself as slow as possible. Come off of the wall each repetition and reset. No kipping back up.

b) For Time (17 minute cap):
"Yard Work"
5-4-3-2-1*
Single-arm DB cleans + Single arm DB Push-presses (R) and then (L) (70/50)

*Perform 200m-400m-600m-800m between rounds

Friday 7.26.19

a) Building over the course of 14 minutes:
Zercher squats*
2-2-2-2-2-2

b) "Rambo"
4 Rounds For Time (12 min cap):
14 Overhead Squats (75/55)
11 Ring Rows
7 Hand-release Push-ups

Saturday 7.27.19

a) "Rebound"
26 Minute AMRAP:
5 Alt DB Snatches* (50/35)
5 Burpees* to 6" target
5 Russian KB Swings* (72/53)
400m Run

*Add 5 reps/round. Try and make it into the 30s!!

Sunday 7.28.19

Partner/Team WOD!

Strength

Day 1

Deload Week
a) Snatch
4x2 @ 65%
3x2 @ 70%

b) 5 sets of:
10 Sandbag squats
20/16 Calorie Bike
Rest 2-3 Minutes

c) Accumulate:
50 Barbell Roll-outs

Day 2

a) Clean and Jerk
3x1 @ 70%
3x1 @ 75%

b) 4 sets of:
10 Hammer Curls
10 DB Bench Presses
10 Bent-over Rows
10 Rear Delt Flys

c) Accumulate:
4 Minute Ring Plank

Day 3

a) Overhead Squat
10x1 @ 50%

b) 6x1 Muscle Snatch

c) 6x1 Muscle Clean and Strict Press

d) Accumulate:
50 GHD Sit-ups

Week of July 15

CrossFit

Monday 7.15.19

a) EMOMx12
3 Abmat Sit-ups + 3 Deadlifts*
*deadlifts performed at *@ 65-70% of 1RM

b) "NOS"
15 Minute AMRAP:
15/10 Calorie Bike
15 Sumo Deadlift High-pulls (95/65
Rest 1:1

Tuesday 7.16.19

a) 3 sets of:
:20 Max Ski Erg Cals
10 Dbl KB Thrusters (45/25)
50ft HSW or :60 Handstand Walk/Hold Effort
Rest 1-2 minutes

b) "Juicy Lucy"
5 Rounds:
:60 Row @ 2K pace
:30 Max DB Bench Presses (50s+/35s+)
:90 Rest

Wednesday 7.17.19

a) 3 sets of:
5/5 Half-kneeling KB Turkish Get-up
60ft KB Duck Walk
10 KB Goblet Squats
5/5 Single-arm KB OH Reverse Lunge
Rest :60-:90

b) "IronMan"
3 Rounds For Time (12 minute cap):
21 Chest-to-Bar Pull-ups
15 Wallballs (20/14)
9 Toes-To-Bar
3 Snatches (185/135)

Thursday 7.18.19

a) 10 Minutes of Direct MU and Inverted Burpee Practice

b) "Put 'em up"
Every 5 Minutes For 20 Minutes* (4 sets):
50m Run
50m Walking Lunges
50m Run
50m Walking Lunges
4 Inverted Burpees
4 Ring/Bar Muscle-ups

*Perform with a vest if you have one (20/14)

Friday 7.19.19

a) "Elizabeth"
For Time (10 minute cap):
21-15-9
Squat Cleans (135/95)
Ring Dips

b) 3 sets of:
20 Alt Bicep Curls
10 Diamond Push-ups
:60 Supported DB Row ISO-Holds
:60 Weighted Low Plank
Rest :30-:60

Saturday 7.20.19

a) "Rebound"
26 Minute AMRAP:
5 Alt DB Snatches* (50/35)
5 Burpees* to 6" target
5 Russian KB Swings* (72/53)
400m Run

*Add 5 reps/round. Try and make it into the 30s!!

Sunday 7.21.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
4x1 @ 80%
4x1 @ 85%
4x1 @ 90%

b) High Hang Snatch High Pull
6x1 @ 120%

c) 5 sets of:
10 GHR's
10 GHD Sit-ups

Day 2

a) Clean and Jerk
3x1 @ 80%
3x1 @ 85%
4x1 @ 90%

b) 4 sets of:
20/16 Cal Bike
40m Sandbag Carry

c) Accumulate:
5 Minute Low Plank

Day 3

a) Build to a 1RM Backsquat

b) Backsquat
3x1 @ 90%

c) 6x1 Snatch @ 80%

d) 6x1 Clean and Jerk @ 80%


Week of July 8

CrossFit

Monday 7.8.19

a) EMOMx12
M1 - 12 Alt Single-leg Cross-body TTB
M2 - 6/6 Single-arm KB Z-presses
M3 - :30 Ring Row Hold

b) "Toy Story"
Every 3 Minutes for 15 Minutes (5 sets):
S1 - Row 150/100m + 10 Backsquats (225/155)
S2 - Row 200/150m + 8 Backsquats (255/175)
S3 - Row 250/200m + 6 Backsquats (285/195)
S4 - Row 300/250m + 4 Backsquats (315/215)
S5 - Row 350/300m + 2 Backsquats (345/235)

Tuesday 7.9.19

a) 4 Rounds For Quality:
10 Alt KB Goblet Courtsy Squats
6/6 Tall-kneeling Pallof Presses (banded, 2secs out, 2 secs in)
:20/:20 Copenhagen Adductor Bridge

b) "Live Music"
For time (19min cap):
40/30 Calories w/ any machine
40 Strict Barbell Presses (45/35)
40 Barbell Box Step-up+downs (24"/20")
20/20 Single-arm DB Deadlifts (75+/50+)
Rest 2 Minutes
20/20 Single-arm DB Deadlifts (75+/50+)
40 Barbell Box Step-up+downs (24"/20")
40 Strict Barbell Presses (45/35)
40/30 Calories w/ any machine

Wednesday 7.10.19

a) Every :90 for 12 Minutes (9 Sets):
1 Power clean + 1 Front squat + 1 Squat Clean*

*Begin at 70%ish of 1RM clean and build to 82%ish over the course of 9 sets

b) "Specialty Drink"
10 Rounds For Time (14min cap):
2 Cleans (255/175) (power or squat)
4 Bar-facing Burpee
1 Ring Muscle-up

Thursday 7.11.19

"The Craft Show"
a1) 0:00-7:00
8-7-6-5-4-3-2-1
Wallballs (30/20)
Double Unders x10

a2) 7:00-14:00
21-15-9
Push Press (95/65)
Ring Pull-ups

a3) 14:00-21:00
AMRAP
7 Power Snatch (95/65)
7 Bent-over Barbell Rows
7 Barbell Curls*

*Squeeze glutes AHAP and elbows tight to torso!

Friday 7.12.19

a) EMOMx20
M1 - 8/8 Ring Archer Rows
M2 - 16 Slamball Plyo Push-ups
M3 - 16 Toes-to-rings
M4 - 8/8 Elevated Single-leg glute bridges

b) "Event 5"
For Time (8min cap):
30 Calorie Row
30 Burpee Over The Rower
30 Calorie Bike

Saturday 7.12.19

a) With a partner, perform the following for time. Partner 1 will be performing rep scheme while Partner 2 rows. Partners will switch after every 200m row.

For time (36min cap):
100 Russian Swings (53/35)
90 Abmat Sit-ups
80 Walking Lunges
70 American Swings
600m Run
50 Toe-to-bar
40 Goblet squats
300 Double-Unders
20 Strict Pull-ups
10 Turkish Get-ups

Sunday 7.13.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
3x3 @ 75%
3x2 @ 80%
3x1 @ 85%

b) High Hang Snatch High Pull
6x2 @ 110% of 1RM Snatch

c) 6 sets of:
10 Ab Roll-outs
10 Ring Hamstring Curls

Day 2

a) Every 2 minutes for 20 minutes (10 sets):
1 Clean + 1 Hang Clean + 2 Jerks
^Build over the course of 10 sets

b) Accumulate 50 Push Presses* (95/65)
*Every break = 40m bear crawl

c) Accumulate 3 Minute Ring L-sit

Day 3

a) Build to a 3RM Backsquat

b) 3x3 Backsquat @ 90% of (a)

c) 7x1 Snatch @ 70%

d) 7x1 Clean and Jerk @ 70%


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