Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 3

Monday 9.3

***Closed***

Happy Labor Day!

Tuesday 9.4

*Functional Movement*

Row
4x250m
1:25 Rest
-after final 250 rest 3:00 before 400
3x400m RUN!
-15 breathe recovery after each 400

3 Sets
5 squat broad jumps
10m shuttle
5 squat broad jump
10m shuttle
12 Banded Good Morning
12 Cross loaded Landmine Push Press

2 Rounds FAST
200m Row
15 Medball Clean (40/25)
1:00 Rest

*CrossFit*

5-5-5-5-5
Front Rack Bulgarian Split Squat per Side

5 Rounds
3-4-5-6
Pull Ups
Burpee Box Jumps

Wednesday 9.5

*Functional Movement*

Sumo Deadlift- From 4'' Blocks
3x3

3 Sets Hard
6/6 Crossbody DB Lunge
5 False Grip Ring Rows
2 Heavy Power Cleans

Running:
7x150m
:20 Rest
then rest 3:00
500m

*CrossFit*

5-5-5
Snatch Grip Push Press

4 ROunds
400m RUn
10 Hang Power Clean (115/85)
10 Push Ups
10 American Swings 53/35
10 Pull Ups

*Strength*

12 Min EMOM
1 Power Snatch
1 Snatch @75%
4x2 Back Squat @80%

4 Sets
20/17 Cal Row
10 Strict T2B

Thursday 9.6

*Kettlebell*

4 Sets- Double KB
5 Touch and GO Swings
5 Cleans
5 Push Press
5 Snatch

5x5/5 Heavy Turkish Get Ups

3 Sets
:45 Tuck Sit in Support
5 Strict Chest to Bar Chin Ups

*CrossFit*

3 Rounds
12 Toes to Bar
8/8 Turkish Sit Ups

5 Rounds
3 Minute AMRAP
3 Box Jumps 30/24
5 Deadlifts (315/235)
15 Double Unders
1:00 Rest

*Strength*

12 Min EMOM
1 Power Clean
1 Clean
1 Power Jerk @70%

5x3 Clean Grip Deadlift @115% of Clean

5 Sets
15 Wall Balls
15 HEAVY Russian Swings

Friday 9.7

*Kettlebell*

Hang Power Clean
3x3

EMOMx10
Odd:3/3 Snatch + Wind Mill
Even:  12 Clapping Push Ups

4 sets
5 Bent Press per Side
8/8 Banded Bird Dog Pull

*Functional Movement*

Box Squat
4-4-4-4-4

5 Sets
3 Heavy Barbell Thrusters
8 Body Saws Pause for 3 count
10 Alternating Single Leg Deadlifts
2:00 Rest

*CrossFit*

7 Rounds
30 Double Unders
9 Chest to Bars
9 Front Squats (105/75)

Saturday 9.8

*Functional Movement*

3 Sets
:30/:30 Side Plank
15 Hollow Rock Lat Pull Down

3 Heavy Sets
5 Paused Bench Press

12 Minute AMRAP
1 Rope Climb
9 Ring Dips
10/10 Single Arm DB Overhead Squat

*CrossFit*

5x4
Power Clean and Jerk

30-20-10
Burpees
American Swings (72/53)

*Strength*

Weekly Make Up

Sunday 9.9

*CrossFit*

Partner Designed Workout

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