Farmhouse CrossFit

CrossFit and Performance Lab

Week of November 4

CrossFit

Monday 11.4.19

a) Every 3 Minutes for 15 Minutes (5 sets):
3 Backsquats @ 75% (tempo 33x1)
35 Double-unders
10 Wallballs (20/14) AFAP

b) 10 Minute AMRAP for Quality:
10 Kneeling Banded Ab Crunches w/ 1sec hold
30m DBL KB front rack 1/4 squat walk (Medium)
15 Prone DB Hamstring curls
30m/30m DB or KB Suitcase Carry (HEAVY)

Tuesday 11.5.19

a) Take 5 minutes to build to a medium/heavy strict press, then take 8 minutes to perform:
5x5 Strict press

b) "Choppin Wood"
12 Minute AMRAP
10/8 Cal Ski
30 Hollow rocks
Rest :30

Notes:
May alter wod depending on class size. Can modify to EMOM style or water fall.

Wednesday 11.6.19

a) Take 10-12 minutes to work through RMU progressions
Notes:
Can work banded Ring MU, Ring Snapbacks, Assisted turn-overs, L-sit ring pull-up, Strict pull-ups, False Grip etc etc

b) "Venice Beach Boardwalk" (18min cap)
For time:
10-12-14-16-18-20 Cal Bike
3-3-2-2-1-1 Ring Muscle-ups
:10 - :20 - :30 - :40 - :50 - :60 American KB Swings (35/25)

Notes:
This wod will have 2 scores: one for total time and one for number of American swings performed.

Thursday 11.7.19

a) "Disco Slide"
25 Minute EMOM
M1: 6 Pull-ups + 6 Burpees
M2: 6 Floor Shuttles
M3: 6 Toes-to-bar + 6 Burpees
M4: 6 Floor Shuttles
M5: Rest

Notes:
1 floor shuttle is 15m down and 15m back (the length of the rig).
Go hard and fast on your gymnastics minutes, to utilize rest before the floor shuttles

Friday 11.8.19

OPEN WOD 20.5

*Regular morning schedule*

*Afternoon schedule*
4:30pm WOD briefiing
5:00pm First heat begins
POTLUCK to follow! Please bring an item to share.

Saturday 11.9.19

a) "Denali" (28min cap)
With a partner, perform the following:

1000m Row
10 Bear Complexes (115/75)
1000m Row
80 KB Snatches (45/25)
1000m Row
6 Bear Complexes (135/85)
1000m Row
40 KB Snatches (53/35)
1000m Row
2 Bear Complexes (155/95)

Notes:
Bear complexes to be performed in "u go, i go" fashion.
Partition rowing and snatches as needed.

Sunday 11.10.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
3x2 @ 80%
3x1 @ 85%
3x1 @ 90%

b) Deadlift
5sets x 3reps @ same #

c) Accumulate 50 Barbell Rollouts

Day 2

a) Clean and Jerk
2x2 @ 85%
2x1 @ 90%
1x1 @ 95%

b) 5 sets of:
20/16 Cal bike
40m Sandbag carry

c) 3 sets of:
:60/:60 Banded side plank

Day 3

a) Front Squat
5x2 @ 90% of 2RM

b) 4 sets of:
4/4 Bulgarian split squat
6 Barbell Hip Thrusts (HEAVY)

c) 5 sets of:
:60 GHD sit-up hold

© 2014 Farmhouse CrossFit. All rights reserved.