Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 21

CrossFit

Monday 10.21.19

a1) Bench Press
Take 5 Minutes to load warm-up and load barbell.

a2) Every 2 Minutes for 12 Minutes
Bench Press
5-5-4-4-3-3*

*Building over the course of all 6 sets

b) "Dancing with a Stranger"
12 Minute EMOM
Odd: 8 Power Cleans (185/135)
Even: 4-6 SHSPU

Notes:
-Try to keep PC unbroken, working on heavier BB cycling
-SHSPU intended to be smooth and controlled. No kipping allowed. If SHSPU is not attainable, work 4 HS negatives or Seated DB OH negatives.

Tuesday 10.22.19

a) In 10 minutes, build to working backsquat weight for part b), supersetted with 10 Banded Shoulder Pull-aparts

b) "Rump-o-Lantern"
Rotate through the following stations EMOM for 20 minutes (5 sets):
Station 1: 5 Backsquat (315/225)
Station 2: 10 Toes-to-Ring
Station 3: 20 KB Deadlifts (53/35)
Station 4: 40 Double unders

Wednesday 10.23.19

a1) Take 5-7 minutes to load and warm up barbell to 70-75% 1RM Deadlift

a2) Every :90 for 9 minutes (6 sets):
3 Deadlifts @ 50X1
4/4 Strict Single-leg Box step-ups*

*Upper leg begins repetition at or above parallel

b) "Space Walk"
9minute AMRAP*
20 Russian Swings (72/53)
10 Air Squats

*On the minute, including 0:00, perform 3 burpee to strict pull-up
*Pick up where you left off upon starting again

Thursday 10.24.19

a) "Cop Stop"
3 rounds of (18 total minutes):
AMRAP2
1 BMU
6 Box Jump-overs (30"/24")
Max Calorie Bike

Rest 1 Minute

AMRAP2
1 BMU
16 Alt DB Snatches (50/35)
Max Calorie Row

Rest 1 Minute

Friday 10.25.19

Open WOD 20.3

*Regular morning schedule*

*Afternoon schedule*
4:30pm WOD briefiing
5:00pm First heat begins

Saturday 10.26.19

a) "Hard Hard Choices"
6 Rounds for time:
24/20 Cal Row/Bike/Ski/Runner
4 Wall Walks
6 Strict Ring Dips
24 Alt Split Squat Vertical Jumps to Target

Sunday 10.27.19

Partner/Team WOD!

Strength

Day 1

a) Build to a heavy 3-position snatch
Then, perform:
3 sets @ 85%

b) Deadlift
5x5 (same # throughout all sets)

c) Accumulate 50 Barbell Roll-outs

Day 2

a) Build to a heavy 3-position clean&jerk
Then, perform:
3 sets @ 85%

b) 4 sets of:
20/16 Cal Bike
40m Farmers Carry (AHAP)

c) 5 sets of:
:60 Ring Plank

Day 3

a) Front Squat
5x3 @ 90% of last week

b) 5 sets of:
5/5 Bulgarian Split Squats
5 Barbell Hip Thrusts (HEAVY)

c) 5 sets of:
10 GHD Sit-ups

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