Farmhouse CrossFit

CrossFit and Performance Lab

Week of January 28

Monday 1.28

*Kettlebell*

4 sets of

4 KB snatch (R arm) (53/35)
8 OH walking lunge (R arm)
4 KB snatch (L arm)
8 OH walking lunge (L arm)
32 Russian twists (total # of taps)
Rest :60

3 sets of:
8 KB curl
20 Banded Tricep push-down
Rest :30

*Functional Movement*

4 sets of:
:45 Battle ropes
:30 Ring row holds
15 Barbell good mornings
Rest :30-:45

For time:
600m Row
:60 Hollow Hold
450m Row
:45 Hollow hold
300m Row
:30 Hollow hold
150m Row

*CrossFit*

In 20 minutes:
3-3-3-3-3 Unbroken squat cleans

EMOM 10
Odd minutes: 125/100m row
Even minutes: 8/8 single arm DB hang C&J (50/35)

*Strength*

Snatch complex - starting @ 50%
12min EMOM of:
1 Snatch
2 OH squats
1 Snatch

5 sets
3 Back squats (start @ 70% and build)
1 Minute wall sit (175/100)
10 Lunges (150/85)
Rest <2 minutes
50 V-ups

Tuesday 1.29

*Functional Movement*

Back squats to bench/box
5 sets of 5 reps w/ 1sec pause on bench
^(do not fail)
Rest 1-2 minutes

5 rounds for time:
20 Plate G2OH (45/35)
10 Alt box step-ups while hugging plate (24/20)

*CrossFit*

In 15-20 minutes, work up to a heavy:
1 High hang snatch + 2 hang snatch

For time:
75 Double-under buy-in
Then, 8 rounds of:
10 Wallballs
10 Pull-ups
Then:
75 Double-under buy-out

Wednesday 1.30

*Functional Movement*

3 sets of:
10m (R) side walking push-ups
10/10 Elevate single leg glute bridge (Bodyweight)
10m (L) side walking push-ups
:60 weighted wall sit
Rest :60

10 minute AMRAP
1-2-3-4-5... of:
Deadlifts (315/225)
Mountain Climbers x 5reps

*CrossFit*

Take 15-20 minutes to work BMUs or RMUs
*per coach's discretion

5 rounds for time:
3 BMU or RMU
6 Squat snatches (135/95)
12 Burpee box jumps (24/20)

*Strength*

Clean & jerk complex (AHAP)
2 Power cleans
2 Cleans
2 Jerks
*TNG reps only

3 sets
10 Strict pull-ups
20 DB bench press
30 Hollow rocks

Thursday 1.31

*Kettlebell*

3 sets of:
8 KB straight arm sit-up (R arm) (35/25)
:30sec KB strict OH press (from seated) (R arm)
Rest :10
8 KB straight arm sit-up (L arm)
:30sec KB strict OH press (from seated) (L arm)
Rest :90

6 minute AMRAP
:30 of Goblet squats (72/53)
:30 of Russian swings

*CrossFit* In 15-20 miinutes, work to a heavy:
2 strict press + 3 push press + 4 push jerk

6 minute AMRAP
12 Toes to bar
12 Push jerks (95/65)
Rest 2 minutes, then:
3 minute AMRAP
Max OH squat (95/65)

*Strength*

5 sets
10 Sandbag cleans
10 Sandbag squats
80m Sandbag carry (UB)
Rest 2 minutes

3x5 Front squats @ 60%

5x10 GHD sit-ups

Friday 2.1

*Kettlebell*

3 sets of:
6/6 Renegade rows
12 KB push-ups
6/6 Turkish get-ups
Rest :60

For Time:
2-4-6-8-10-12
KB clean and jerk/side (53/35)
# of [20m] runs

*Functional Movement*

4 sets of:
8 Barbell Z-presses
Rest :30
16 Ring face pulls
Rest :30

5 rounds for time:
40m sandbag carry (150/100)
20 Dbl KB cleans (50/35)
20m Front Rack Dbl DB walk
20m DB farmers carry
*try to go UB with the DBs!"

*CrossFit*

Every 2 minutes for 18 minutes:
Station 1: 16 Alt DB incline press
Station 2: 16 Alt KB bent-over row
Station 3: 8/8 KB windmills

4 rounds for time:
20m DB death march (50s/35s)
10 Burpee deadlifts w/ DBs
20m DB front rack walk
10 DB front squats

Saturday 2.2

*Functional Movement*

4 sets of:
6 Medicine ball vertical power toss
6 Med ball slams
:60 Supine table hold
:60sec L-sit dead hang
Rest :30

For time:
30-20-10
DB hammer curl to press (35/25)
Double-unders x 3

*CrossFit*

4 rounds for time:
10 Chest-to-bar pull-ups
20 Abmat sit-ups
30 Air squats
40 Walking lunge
50 Double-unders

"buns & guns" per coach's discretion

*Strength*

Weekly Make Up

Sunday 2.3

*CrossFit*

Partner Designed Workout

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