Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 8

Monday 10.8

*Kettlebell*

EMOMx12
Even: 10 Controlled Push Ups
Odd: 10 DBL Cleans

4x:45 Max Effort Pendlay Row
2:00 Rest

3 Sets
1:00 Wall Plank
:15/:15 Single Arm Hang"

*Functional Movement*

3x12 Reverse Grip Bench Press

5-6 Sets
:20/:20 Single Arm Hang
12 Ring Rows- Feet at Parallel
8/8 Powell Raise

3 Rounds
15 Traveling Push Ups
12 Kipping Pull Ups- no butterfly allowed

*CrossFit*

Split Jerk
5-5-2-2-1

4 Rounds
4 Minute AMRAP
30 Double Unders
25 American Swings (72/53)
8 Cal Row
1:00 Rest
-pick up where you left off style"

*Strength*

3 Position Snatch *heavy as possible

5 Sets
15 Sandbag Squats
15 Toes To Bar

Tuesday 10.9

*Functional Movement*

For Time
A Partner Row

2 Sets
12 Cal Row
5 Tall Box Jumps
9 Aussie Rows
:45 HS Hold

8 Rounds
10 Russian Swings- eye level
10 Clapping Push Ups

*CrossFit*

5 Rounds
30 Box Jumps (24/20)
30 Wall Balls (20/14-10ft Target)

Wednesday 10.10

*Functional Movement*

Banded Deadlift
5x8 at 75%

3 Sets Hard
3 Zombie Squats
3 Push Press
1:00 Wtd Ring Plank

2 Sets
150m Row
:30 Rest
20m/20m Lateral Bear Crawl
:30 Rest
100 Double Unders
1:30 rest

*CrossFit*

Hang Power Snatch
1-1-1-1-1-1-1

7 Minute AMRAP
7 Deadlifts (225/165)
7 HSPU

*Strength*

3 Position Clean + 1 Jerk
*heavy as possible

3 Heavy Sets
20 Russian Swings
10/10 Single Leg Deadlift

Thursday 10.11

*Kettlebell*

10 Sets Every :45
8 DBL Clean and Jerk

5x3 Barefoot Front Squat at 90%
4 Sets
12 Nordic Hamstring Curl
8 Long Distance Box Jump- start 3 feet from box"

*CrossFit*

Front Squat
1-1-1-1-1-1-1

21-18-15-12-9-6-3
Hang Squat Cleans (75/55)
Strict Press (75/55)

*Strength*

8x1 Snatch @70%

6x1 Clean + 2 Jerk @70%

Accumulate 5 Min Deadlift Hold (255/155)

Friday 10.12

*Kettlebell*

Sots Press- Clean Grip
3x3
-build

EMOMx10
Odd:1/1 TGU
Even: 7 Parallel Plank Throughs
-build from last week

5 Sets
8/8 KB Clean
1:00 Moderate Row

*Functional Movement*

3 Sets
7/7 Jumping Bulgarian Split Squat
5 Front Squat moderate weight- 3 second bottom pause

5 Sets
8 Strict Burpees
9/9 Single Arm DB Power Clean
9/9 Single Arm DB Push Press
1:00 Rest

*CrossFit*

Deadlift
10-10-10

"Helen'd"
3 Rounds
400m Run- Wtd (25/10)
21 KB Snatch (53/35)
12 Chin Ups

Saturday 10.13

*Functional Movement*

3 Sets
20 Renegade Row
:45 L-sit On Rings Flutter Kick

4 working sets
2 Rope Climbs
12 HSPU

15 Minute AMRAP
40m Box Push
15 Front Squats-unbroken
40m Box Push
8 Toes to Bar

*CrossFit*

"Lumberjack 20"

*Strength*

Weekly Make Up

Sunday 10.14

*CrossFit*

Partner Designed Workout

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