Week of February 11

Monday 2.11

*Kettlebell*

Every 90 seconds for 18 minutes (3 sets of):
Station 1: 40 Russian KB swing (53/35)
Station 2: 15 Ring push-ups (tempo 31X1)
Station 3: Max row
Station 4: Rest

Accumulate:
4 minutes of hollow hold
4 minutes of superman hold (w/ PVC pipe OH)

*Functional Movement*

3 sets of:
500m row @ 85-90% effort
Rest 1:1

4 sets of:
6 Medball curl to OH press (R arm)
4 Medball windmill (R arm)
2 Medball Turkish get-up (R arm)
6 Medball curl to OH press (L arm)
4 Medball windmill (L arm)
2 Medball Turkish get-up (L arm)
Rest as needed

*CrossFit*

Take 18-20 minutes to get to a heavy:
4 OH Walking lunge
*Working from the rig in partners:

4 Rounds for time:
10 DB hang clean and jerk (R) (50/35)
10m DB OH lunge (R)
10 DB hang clean and jerk (L)
10m DB OH lunge (L)

*Strength*

Snatch
3x2 @ 80%
2x2 @ 85%
3x1 @ 90%

Back squat
5x1 @ 90%

3 sets of:
10 GHD sit-ups
1 Minute plank

Tuesday 2.12

*Functional Movement*

5-5-5-5-5
Rack pulls, starting @ just above the knee

For time:
5 Bent-over BB row (135/95)
10 Hang power clean
5 Bent-over BB row
10 Hang power clean
15 Pull-ups
5 Bent-over BB row
10 Hang power clean
15 Pull-ups
20 Toes-to-bar
5 Bent-over BB row
10 Hang power clean
15 Pull-ups
20 Toes-to-bar
25 Burpees

*CrossFit*

In 20 minutes, practice BMU progression along with:
4 Kip swings + 3 Toes to bar + 2 Pull-ups + 1 Bar muscle up
Rest as needed

For time:
40 Toes-to-bar
40 Air squats
40 Pull-ups
40 Push-ups
40 American KB swings (53/35)

Wednesday 2.13

*Functional Movement*

4 sets of:
8/8 Goblet cossack squat (HEAVY)
rest as needed

Every 3 minutes for 15 minutes (5 sets):
30 Medball cleans (20/14)
:30 Hollow rocks
:30 Superman rocks

*CrossFit*

In 20 minutes, get 5 heavy sets of:
2 muscle clean + 2 strict press

In 12 Minutes:
Max farmer's carry (53or50/35) (KB or DB)
***At top of every minute:
2 Thrusters

*Strength*

Clean & Jerk

2x2 @ 80%
2x2 @ 85%
2x1 @ 90%

3 sets of:
40m Sandbag carry
10 Toes-to-bar

1 set of:
50 Banded sit-ups

Thursday 2.14

*Kettlebell*

4 sets of:
5 KB snatch + 5 KB single arm thruster (R arm)
20m suitcase carry (R arm) (no leaning!)
5 KB snatch + 5 KB single arm thruster (L arm)
20m suitcase carry (L arm) (no leaning!)
Rest 1-2 minutes

4 sets of:
:40 KB Goblet alt curtsy lunges
:20 Rest
:40 KB Goblet bicep curl
:20 Rest

*CrossFit*

EMOM for 10 Minutes
1 Hang snatch + 1 full snatch (hold :03 in catch) @ 75ish%

Then, in 10 minutes, work to a heavy:
1RM snatch

8 Minute AMRAP
30 Double-unders
20 OH squat (95/65)
10 Power snatch

*Strength*

Deadlift
3x3 @ 80-85%

5 sets of:
10 RDL (challenging weight)
10 Barbell hip thrusts

3 sets of:
20/20 Banded hamstring curls
25 Russian KB swing (53/35)

Friday 2.15

*Kettlebell*

Work through the following movements for 25 minutes:
10/10 Single arm swing (53/35)
20 Alt walking lunge (BW)
10 Strict toes-to-bar
10/10 Single arm bent-over KB row (53/35)
20 Air squats
10 Strict chin-ups

3 sets of:
20 side plank reach-throughs (R)
:20 rest
20 side plank reach-throughs (L)
:20 rest

*Functional Movement*

Work through 4 sets of (w/ barbell):
4 Kang squats +
:20 single leg stance (R) w/ opp leg at 90deg
4 Kang squats +
:20 single leg stance (L) w/ opp leg at 90deg
Rest as needed

Work for 14 minutes:
20 Cal row
20 Floor L-sit lift overs
20 Scap-only ring rows
20 Scap-only ring push-ups

*CrossFit*

Back squat
4-3-2 (70-80-90%)

Then:
Max reps @ 70%

18 Minute AMRAP:
40 Wallballs (20/14)
40 Toes-to-bar
30 Pullups
30 Box jumps (24/20)
20 Push press (115/75)
20 Hang power snatch
10 Burpee
10 Muscle-ups

Saturday 2.16

*Functional Movement*

4 sets
20m weighted box push
20m box jumps (30/24)
20m weighted box push
Rest 1-2 minutes

6 rounds for time:
12 Medball pull-ups (20/14)
12 Medball slams
12 Wall balls

*CrossFit*

Clean and Jerk (unbroken)
4x3 @ 60%

7 rounds for time:
10 Clean and jerks (135/95)
20 Abmat sit-ups

*Strength*

Weekly Make Up

Sunday 2.17

*CrossFit*

Partner Designed Workout

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