Farmhouse CrossFit

CrossFit and Performance Lab

Week of January 21

Monday 1.21

*Kettlebell*

"Kettlebell

4 sets of:

8 Dbl KB front rack forward+reverse lunge

^(alt legs each set)

16 Alt KB strict OH press

Rest :60

8 rounds for time:

20m Walking russian swings

20m Suitcase carry back

*Functional Movement*

Take 20mins to build to a heavy:

2" deficit deadlift

Then 3sets of 5reps @ 80% of ^

For time:

21 Devil's press (50/35)

6 Wall walks

15 Devil's press

4 Wall walks

9 Devil's press

2 Wall walks

*CrossFit*

9min AMRAP

5 Double-unders (+5reps/round)

^if needed, scale to Mtn Clbrs

1 Hand-release pushup (+1rep/round)

Rest 3 minutes then:

6min AMRAP

6 DB snatch (50/35) (+1rep/round)

12 Abmat sit-ups (+2reps/round)

Rest 3 minutes then:

3min AMRAP

5 Russian KB swings (53/35) (+1rep/round)

5 Kb goblet squats (+rep/round)

*Strength*

Snatch:

3x2 @ 70%

2x2 @ 75%

2x1 @ 80%

4 sets of:

5 Back squats @ 75%

10 Sandbag lunges

Toes to bar:

5 sets of 10reps

Tuesday 1.22

*Functional Movement*

Every :90sec for 18 mins (3sets of each)

#1 - 10 Strict chin-up

#2 - 10 Strict OH DB press

#3 - 10 Bent-over BB row

#4 - 40m walk w/ Dbl plate pinch (45/25)

Funzie WOD

*CrossFit*

Take 20mins to build to a heavy

1 snatch + 1 OH squat + 2 snatch balance

Funzie WOD

Wednesday 1.23

*Functional Movement*

4 sets of:

6/6 Landmine clean and press

Rest :30

12 Landmine squats @ 33X0

Rest as needed

Funzie WOD

Test 2k row

*CrossFit*

Take 20mins to build to a heavy:

1 clean + 2 push jerks + 1 split jerk

Funzie WOD

*Strength*

Clean & Jerk

3x1 @ 75%

2x1 @ 80%

2x1 @ 85%

5 sets of:

5 Strict press @ 70%

10/10 DB bent-over row

Tabata of hollow-rocks

Thursday 1.24

*Kettlebell*

7 rounds for time:

7 Dbl KB deadlift (53/35)

7 Dbl KB hang clean

7 Dbl KB push press

40m Farmer's carry

Rest :30

*CrossFit*

4 sets

:05 Ring Support

5 Ring dips @ 31X0

Rest :10

5 L-sit ring pull-up to btm of sternum

Rest as needed

9min AMRAP

3 Bar or Ring MU

6 Pistols

9m Handstand walk

*Strength*

Front Squat

5sets of 1rep (heavy but not 1RM)

3 sets of:

10 Sandbag cleans

60m Sandbag carry (bearhug technique)

1 set of:

50 Barbell roll-outs

Friday 1.25

*Kettlebell*

4 sets of:

8/8 Half kneeling KB snatch

:40 Tall kneeling banded anti-rotational hold/side

Rest as needed

10 minute AMRAP:

5 Strict pull-ups

10 KB bottoms up squat

15 Push-ups

*Functional Movement*

3 sets of:

12-15 Javelin press/side (45/35)

Rest as needed

6-8 Weighted hip thrusts 00X1

Rest as needed

sprints:

500m row

25 Back squats (115/80)

10 Shoulder to OH

Rest 2 mins

*CrossFit*

For time:

100 Barbell bench press @ 55%

* everytime you break:

10 Dbl DB snatch (35/25)

Death by back squats @ 50%

Saturday 1.26

*Functional Movement*

5 sets of:

5 Banded 1/4 squat jumps directly into:

3 Tall box jumps (Building each set)

Rest as needed

12min AMRAP

8 Sandbag sit-up to stand

8 Sandbag ground to over-the-shoulder

*CrossFit*

For time:

30-20-10

Burpee over the bar (135/95)

Pull-ups

Directly into:

21-15-9

Deadlifts

Front squats

Directly into:

15-10-5

Push jerk

Toes to bar

*Strength*

Weekly Make Up

Sunday 1.27

*CrossFit*

Partner Designed Workout

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