Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 14


Monday 10.14.19

a) "5 Speed" (30min total time)
Perform the following:
@0:00... Row 1000/800m + 10 Alt Reverse Barbell Lunges @ 1.0BW
@6:00... Run 800m + 15 DBL KB Clean and Jerks (72s/53s)
@12:00... Row 800/650m + 20 Alt Reverse Barbell Lunges @ 0.75BW
@18:00... Run 600m + 25 DBL KB Clean and Jerks
@24:00... Row 600/500m+ 30 Alt Reverse Barbell Lunges @ 0.5BW

Alt reverse barbell lunges can be from the rig or the floor. Intention is to get all reps without reracking the barbell (you may rest at top of rep, but try to go unbroken)
DBL KB C&J are intended to be heavy. can break up according to get the work done within 6 mins
Modify barbell work to goblet KBorDB reverse lunges, if needed, and go 0.5BW, 0.25BW, and then max rev lunges on rowing intervals

Tuesday 10.15.19

a) Take 15 minutes to perform 4 rounds for quality:
30m Farmers Carry R (HEAVY)
10 Kneeling Banded Face Pulls w/ 2 sec hold @ contraction
30m Farmers Carry L
30 Glute Bridges w/ 1 sec hold @ contraction

b) "Double Bubble Butt"
For time (12min cap):
10 Deadlifts (275/185)
60 Double-unders
10 Deadlifts
30 Box-jumps (24"/20") (step down only)

Rest 2 minutes

10 Deadlifts (225/155)
60 Double-unders
10 Deadlifts
30 Box-jumps (24"/20") (step down only)

Wednesday 10.16.19

a) Take 10 minutes to perform 3 rounds for quality:
10 KB Gobllet Cossack squats (mod heavy KB)
5/5 KB Windmills
10 Banded Hammer Curl w/ 1sec hold @ contraction
20 Weighted Ab-mat Sit-ups (35/25)

b) "SUB TWO"
AMRAP 15:56
1 Lap Run
4 Man-Makers (50s/35s)
34 Alt DB Snatches (50/35)

*** Created in regards to the recent sub 2 hour marathon achieved by Eliud Kipchoge in Vienna, Austria this past weekend. A phenomenal feat of man!!
For reference:
Eliud's overall time for the marathon was 1:59:40 ~ equated to an AMRAP 15:56 for us (haha!)
He is 1st man to achieve a sub 2 hour marathon.
He AVERAGED a 4:34 mile pace throughout the entire 26.2 miles.

Thursday 10.17.19

a) In 12 minutes, perform 4 round for quality of:
6/6 DB Bulgarian Split-squats @ 42X1
6 Strict Pull-up @ 4XX0

DB bulgarian split-squats are 4 seconds lowering, 2 second hold at bottom, EXPLODE up, reset, and repeat.
Modify strict pull-up so you can complete reps unbroken. Lower yourself for 4 seconds and EXPLODE up. You may utilize a weight belt if you are strong AF and want a challenge. Make it difficult.

b) "Friend or Foe"
With a partner, performed in "You Go, I Go" fashion, complete AMRAP in 12 Minutes:
6 Toes-to-bar
6 Push-up
6 Pull-up
12/9 Cal Bike

Friday 10.18.19

Open WOD 20.2

Saturday 10.20.19

a) "Where'd ya get them scars?"
With a partner, perform the following for time with only 1 partner working at a time (35min cap):

Cal Bike
Wallballs (20/14)
Russian Twists w/ wallball
KB Goblet Squats (72/53)
American KB Swings

Sunday 10.21.19

Partner/Team WOD!


Day 1

a) Power Snatch + OHS to 1RM

b) Backsquat to 3RM

c) Accumulate 50 Barbell Roll-outs

Day 2

a) Push Press to 1RM

b) Thruster to 3RM

c) Accumulate 5 Minute High Plank

Day 3

a) Front Squat to 3RM

b) 5 sets of:
10 Walking Lunges AHAP
20 Barbell Hip Thrusts AFAP

c) 5x10 GHD Sit-ups

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