Farmhouse CrossFit

CrossFit and Performance Lab

Week of October 7

CrossFit

Monday 10.7.19

a) "Triple Threat"
5 Minute AMRAP
4 Front Squats (135/95)
2 Strict Pull-ups

Rest 2 Minutes

5 Minute AMRAP
2 Push Press (135/95)
4 Burpees-over-bar

Rest 2 Minutes

5 Minute AMRAP
4 Toe-to-bar
4 Deadlifts (135/95)

*Workout notes:
-All barbell work comes from the floor.
-Try to make transitions from movement to movement the same length. Move fast, but make sure you can maintain pace throughout each 5 minute AMRAP. This workout is intended to get you sweaty, but not crush you.

Tuesday 10.8.19

a) "Traffic Jam"
Every 4 minutes for 24 minutes, rotate through the following stations:
Station1:
21-18-15
Push-ups
Alt Reverse Lunges

Station2: 800/650m Row

Station3:
10 Rounds
2 Strict Ring Dips
2 Devil's Presses (50s/35s)

Station4: 800/650m Ski

Station5:
5 Rounds
10 Dual DB Bent-over Rows
5 Seated DB Z-presses

Station6: 40/30 Cal Bike

Wednesday 10.9.19

a) For time:
100 Russian KB Swings (72/53)*
*Every time you break, perform :30 Wall Sit

b) "Shook"
4 Rounds (20min cap)
30/24 Cal Row/Bike/Run/Ski
5 Chest-to-bars
10 Toes-to-bar
20 Wallballs
40 Double-unders

Thursday 10.10.19

a) 10 Minutes Squat Therapy
3 sets of:
:60 Backsquat iso-holds (135/95)
8/8 Single-leg Barbell RDLs
Rest as needed

b) "Baby Got Back"
16 Minute AMRAP
3-6-9-12-15-and on...
Backsquats (135/95)
(-) Run 400m

Friday 10.11.19

Open Workout 20.1

10 Rounds for time (15min cap):

8 Barbell Ground-to-OH (95/65)

10 Bar-facing-burpees

*Afternoon schedule* = 430pm WOD briefing… 5pm first heat begins!

Saturday 10.12.19

CANCELLED-Outdoor WOD - 9am @ Reynolds Park!-CANCELLED

We will be moving our outdoor wod back to Farmhouse.

1 WOD @ 9am, lasting until approximately 10:30am.

Open Gym 8-9am and 1030am-12pm

Invite a friend! Bring a buddy! Come have some fun!

Sunday 10.13.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
4x2 @75%
4x1 @80%

b) Back Squat Super Set
4 Sets
3 Back Squats @80%
20 Sandbag Lunges

c) 50 BB Roll Outs

Day 2

a) Clean and Jerk
4x2 @80%
4x1 @85%

b) 100 Push Presses For Time

c) Accumulate 5 Min High Plank

Day 3

a) Front Squat 4x4 @90% of last week’s 4RM

b) 5 Sets
12/12 Bulgarian Split Squats (light and fast)
6 Hip Thrusts (heavy AF)

c) 5x10 GHD Sit Ups

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