Farmhouse CrossFit

CrossFit and Performance Lab

Monday 9.17

*Kettlebell*

4 sets
:30 Max Rep KB Goblet Squat
1:00 Rest

3x3/3 Turkish Get Ups

4 Sets
12 Heavy Russain Swings
:30/:30 Side Plank Reach Through
3x12 Wide Stance BB Good Mornings"

*Functional Movement*

3x8 Reverse Grip Strict Press

5-6 Sets
8/8 Single Arm DB Push Press
12 Body Saws
:35 Weighted Chair Hang

5 Minute AMRAP
15 Wall Balls
10 Cal Row

*CrossFit*

5 Rounds
20 Box Jumps
8 Power Snatch (135/95)
200m Run
16 Overhead Squats
20 Toes to Bar

*Strength*

Power Snatch to 1RM
3x1 @90%

5 Sets
10 Sandbag Squats
10 Strict T2B

Tuesday 9.18

*Functional Movement*

For Time
1 Mile Run
100 Burpees

2 Sets
5 squat broad jumps
10m shuttle
5 squat broad jump
10m shuttle
20 Alternating Archer Push Ups
15 V-Ups

2 Rounds FAST
30 Box Jumps
8 Deadlifts (365/275)
1:00 Rest

*CrossFit*

Overhead Squat
5-5-5-5

2 Rounds
15 Clean and Jerks (155/105)
15 Pull Ups

Wednesday 9.19

*Functional Movement*

Banded Deadlift
5x8 at 55%

3 Sets Hard
9/9 Dynamic Bulgarian Split Squat
20 Skaters
3 Perfect Wall Walks

Running
4x400m
1:10 rest

*CrossFit*

4 Rounds
12 Banded Sit Ups
:45 Max KB Snatch

3 Rounds
15 Split Jerks (95/65)
12 Ring Dips
9 HSPU

*Strength*

Power Clean and Power Jerk to 1RM
3x1 @90%

5 Sets
20/17 Cal Row
10 Barbell Roll Outs

Thursday 9.20

*Kettlebell*

4 Sets- Double KB
20 Snatch
3:00 Rest
-Build from last week

EMOMx10
Even: 3/3 Heavy Windmill
Odd: 8 Strict Chest to Bar

3 Sets
20 Alternating Plank Ups
15 Russian Swings

*CrossFit*

30 Minute AMRAP
400m Run
40m Walking Lunge
15 Power Cleans (155/105)
15 Push Press

*Strength*

8x2 Snatch @60%

8x2 C&J @60%

5 Sets
20 HEAVY Russian Swings
20 Cal Bike

Friday 9.21

*Kettlebell*

Sots Press- Clean Grip
3x3

EMOMx10
Odd:12 DBL KB Clean and Jerk
Even: Rest
-build from last week

4 sets
:45 Hollow Rock
15 Overhead Walking Lunge"

*Functional Movement*

3 sets
16 Alternating Single Leg Deadlift

5 Sets
300m Run
40m Heavy Front Rack KB Carry
8 Front Squats with same weight as carry
2:00 Rest

*CrossFit*

5-5-5-5
Front Squat

21-18-15-12-9-6-3
Squat Cleans (95/65)
Bar Facing Burpees

Saturday 9.22

*Functional Movement*

3 sets
12 Banded Sit Ups- Loaded with DB at Chest
1:00 Superman Hold

4 working sets
12 Ring Dips
5 Heavy Bench Press

12 Minute AMRAP
1 Legless Rope Climb
30 Heavy Russian Swings
8 Thrusters (155/105)

*CrossFit*

Tabata:
Overhead Squat (45/35)

30-21-12
Double Under x2
Clapping Push Ups
Pull Ups
Air Squats x2

*Strength*

Weekly Make Up

Sunday 9.23

*CrossFit*

Partner Designed Workout

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