Farmhouse CrossFit

CrossFit and Performance Lab

Week of November 11

CrossFit

Monday 11.11.19

a) 4 rounds for quality:
16 Half-kneeling Alt KB presses
8/8 Bent-over KB Row

Notes:
Alternate forward leg on half-kneeling presses each set.
Support toso with off-arm on bench when performing KB rows.

b) "X-factor" (11min cap):
10-8-6-6-8-10 DB Hang Clean and Split Jerk (70/50)
20-16-12-12-16-20 Cal Echo Bike

Notes:
Partition DB Hang C and SJ evenly per arm per set

Tuesday 11.12.19

a) Take 16-18 minutes for:
10-8-6-6-8-10 Backsquats*

*no fails and no pausing for >2sec at top position

b) Ski Erg Sprints
6 rounds of (12min):
:20 R Low Side-Plank
:20 L Low Side-Plank
:20 Max Cal Ski Erg
:60 Rest

Wednesday 11.13.19

a) 4 rounds for quality:
8-10 GHD Hamstring curls
:45 Wallsit on Toes
10 Banded Hammer Curl w/ 1sec pause @ contraction

b) "Top to Bottom"
16minute AMRAP
4 Toes-to-bar*
4 Hang Power Snatch* (115/85)
4 Cal Row*
Rest 1:1

*Add 2 per round

Thursday 11.14.19

a) "Coffee Grinder"
Rotate through the following stations every 4 minutes for 24 Minutes:
Station 1:
30 Wallballs (20/14) +
25 Abmat Sit-ups
30 Wallballs

Station 2:
90m DB or KB Farmer's Carry (70s+/50s+)
90m DB or KB OH Carry

Station 3:
8/8 Turkish Get-ups (70+/50+)

Friday 11.15.19

a) 14 Minute EMOM
Odd: 7 Deadlifts
Even: 6-10 Strict Pull-ups

Notes:
Deadlifts intended to be building # first 4 sets to a heavy 7rep, same # for last 3 sets.
Strict PU may be weighted if necessary to make 6-10 rep difficult but do-able for all 7 sets.

b) "Good Juice"
2 Rounds for time (10min Cap):
60 KB Sumo Deadlift High-pulls (2pood/1.5pood)
60 OH Plate Walking Lunges (45/25)

Saturday 11.16.19

a) "Last Hurrah"
With a partner, perform the following for time with only one partner working at a time (35min cap):
48/36 Cal Bike
800/650m Row
200 Double-unders

Then,
5 rounds of:
10 Dbl DB Thrusters (50s/35s)
10 Dbl DB Box-step Overs (24"/20")

Then,
48/36 Cal Bike
800/650m Row
200 Double-unders

Then,
5 rounds of:
10 Burpee Box Jump-overs
10 Dbl DB Powercleans

Sunday 11.17.19

Partner/Team WOD!

Strength

Day 1

a) 12min EMOM
1 Power Snatch
1 Overhead Squat
1 Snatch
*Work @ 70-75%

b) Deadlift
5 x 2 (same weight all 5 sets)

c) Accumulate 50 Strict Toes-to-bar

Day 2

a) 12min EMOM
1 Power Clean + Power Jerk
1 Front Squat
1 Clean + Jerk
*Work @ 70-75%

b) 5 sets of:
20/16 Calorie Row
20 Wallballls (30/20)

c) 3 sets of:
10 Barbell Roll-outs
20 Hollow Rocks

Day 3

a) Front Squat
5 x 1 (same weight all 5 sets... no max!)

b) 4 sets of:
20 Barbel Walking Lunges
20 Glute Bridges

c) Perform:
5x10 GHD Sit-ups

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