Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 28

CrossFit

Monday 10.28.19

a) Every 3 minutes for 15 minutes (5 sets):
:60 Low Plank
1 Power Clean*
2 Hang Power Clean*
3 Front Squat*
X Toes-to-bar**

*Begin at 50% of FS and build to a heavy complex over the 5 sets
**Modify reps up or down to sub-maximal TTB effort... i.e. if max effort unbroken TTB are 16, modify rep scheme to 12-14 per set. TTB are to remain unbroken on all 5 sets.

b) "Miami Vice" (10min cap)
7-5-3-3-5-7
Hang Power Clean (155/105)
Bar-facing Burpee

Tuesday 10.29.19

a) 4 sets of:
8 GHD Ham Curl or Nordic Ham Curl
:60/:60 Iso Lunge Hold

b) "Never say never" (18min cap)

6 rounds for time*:
10 Single-arm DB Push Presses (50/35)
16 Single-arm OH DB Walking Lunges
10 Single-arm DB Push Presses
16 Single-arm OH DB Walking Lunges
10/6 Cal Echo Bike

*Perform entire round with R arm, and then perform entire next round with L arm.

Wednesday 10.30.19

a) "Las Vegas BLVD"

@0:00
3 rounds of:
14/10 Cal Row
14 Pull-ups

@5:00
3 rounds of:
14/10 Cal Row
14 Wallballs (20/14) to 10'/9'

@10:00
3 rounds of:
14/10 Cal Row
14 Plyo Push-ups

@15:00
3 rounds of:
14/10 Cal Row
14 Wallballs to 12'/11'

@20:00
3 rounds of:
14/10 Cal Row
14 Chest-to-bar Pull-ups

Thursday 10.31.19

a) "Pumpkin Chunk'in"

With a medball of your choice (8/10/14/20/25/30/40), perform 6 consecutive tabatas (24min total):
TABATA1
Medball Sit-ups

TABATA2
Medball Squat Cleans

TABATA3
Medball Russian Twists

TABATA4
Lying Chest Toss

TABATA5
Weighted Supermans

TABATA6
Medball slams

Friday 11.1.19

OPEN WOD 20.4

*Regular morning schedule*

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

Saturday 11.2.19

a) "Like a Pro"
30min AMRAP

In Teams of 2, perform the following:

80 Russian KB Swings (72/53)
1000/800m Row
60 KB Goblet Squats
1.5/1.2 Mile Echo Bike
40 American KB Swings
1000/800m Ski
20 Single-arm KB Thrusters
300 Double Unders

Notes:
Goal to use same KB throughout entire WOD

Sunday 11.3.19

Partner/Team WOD!

Strength

Day 1

a) Snatch Work
3x3 @ 75%
3x2 @ 80%
3x1 @ 85%

b) 5x4 Deadlift
(remain as same # for all sets)

c) Accumulate 50 Barbell Roll-outs

Day 2

a) Clean & Jerk
3x3 @ 80%
3x2 @ 85%
3x1 @ 90%

b) 4 sets of:
20 Wall balls
20 KB Swings
:60 Rest

c) 3 sets of:
:60 KB Suitcase Hold/side

Day 3

a) Build to a 2RM Front Squat

b) 4 sets of:
30 Front-rack Walking Lunges
20 Barbell Hip-thrusts (light and fast!)
Rest as needed

c) 5x10 GHD Sit-ups

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