Farmhouse CrossFit

CrossFit and Performance Lab

Week of February 18

Monday 2.18

*Kettlebell*

3 sets
8/8 Single-leg RDL w DBL KB
16 Medball V-ups (20/14)
:60 Rest

For time
21-15-9
Calorie row
KB swing (53/35)
15-12-9
Wallball (20/14)
Toes-to-bar
12-9-6
Goblet squat
KB snatch

*Functional Movement*

4 sets at grinder pace:
20m/20m Banded side steps
20 Banded glute bridges
20 Banded good ornings
Rest as little as possible

5 sets
Row 200m @ 85-90% of 500m PR pace
Back squat 5 reps @ 70%
Rest approximately 2 minutes

*CrossFit*

3 sets
3 Power clean @ 75-80%

Then, in 5 mins:
Work to a heavy 1RM power clean

16 Minute AMRAP
8 Power clean @ 50% of ^
16 Hand-release push-ups
8 Front squats
16 Ring rows

*Strength*

8 sets
1 Power snatch + 1 snatch @ 60-70%

5 sets
10 Sandbag squats
20/16 calorie bike

100 PVC sit-ups

Tuesday 2.19

*Functional Movement*

Shoulder Pre-hab

2 sets
20 Banded (red) kneeling face-pulls
20 Banded (heavier) straight arm lat pull-down w/ PVC

10/10 Banded ext rotation with arm at 90deg abduction
Rest as needed

5 sets
16 DB or KB L-sit Alt Arnold press
8 Tempo Australian pull-ups w BW (31X0)
40m DBL OH walk
Rest 1 minute

*CrossFit*

6 Minute EMOM
5 Deadlift (315/225)
5 Burpee box jump-overs

5 rounds
12 Deadlifts (225/135)
12 Toes-to-bar
12 Strict HSPU
12 Cal row

Wednesday 2.20

*Functional Movement*

4 rounds
500m row
10 Farmer's carry (50/35) box step-ups (24/20)
25 Weighted sit-ups
20m DB death march
25 DBL DB push press
:30 L-sit dead hang

*CrossFit*

18 minute AMRAP
50 Double-unders
30 Wallballs (20/14)
10 Hang squat cleans (155/115)
Midline

3 sets
:60 Downward dog
:60 Upward dog
10 Nordic hamstring curls (negatives)

*Strength*

8 sets
1 Power clean + 1 power jerk @ 65%

5 sets
40m/40m Single-arm OH KB walk
10/10 KB windmills

50 Strict TTB

Thursday 2.21

*Kettlebell*

Every 5 minutes for 25 minutes:
10 DBL KB front squat (53/35)
40 Double-unders
20 DBL KB hang clean
40m DBL KB front rack carry
30 Calorie row

Accumulate:
120 KB Russian twists (-total taps)
60 Weighted (KB) sit-up
60 Leg levers (holding rig)

*CrossFit*

4 sets
750m row
40m box push
Rest 1/2 of total time for the 2 above mvmts

10 mins of work @ 75-80%:
3 Tempo Strict pull-ups (51X0)
3 Tempo push-ups (5150)
30 Air Squats (unbroken)

*Strength*

8 sets
2 Deadlift @ 65% (using hook grip)

5 sets
5 Strict pull-ups
10 Goblet lunges
15 Heavy KB swings

5 sets
:60 Plank hold

Friday 2.22

*Kettlebell*

5 sets
4 KB goblet squat clean +
8 Alt reverse lunge +
12 KB swings
Rest as needed

3 sets
10 Half-kneeling snatch (R)
5 KB strict press (R)
10 Half-kneeling KB snatch (L)
5 KB strict press (L)
:60 alt high low plank
Rest as needed

*Functional Movement*

3 sets
10 Decline bench press
30 Banded pull-aparts
Rest as needed

For time
12-9-6-9-12
Box jumps (30/24)
Strict pull-ups

*CrossFit*

19.1

Saturday 2.23

*Functional Movement*

4 sets
3 Deadlift *w/ 2 sec pause below the knee
^70ish%

For time
10-8-6-4-2
Deadlifts (275/185)
*btw each set:
15 strict KB OH press (35/25)
15 KB ab-mat sit-ups

*CrossFit*

3 Rounds
6 minute AMRAP:
20 Lateral burpee over the bar
20 Hang power snatch (*see loading below)
20 OH squat
Rest 6 minutes

Set 1: 135/95
Set 2: 115/85
Set 3: 95/75

*Strength*

Weekly Make Up

Sunday 2.24

*CrossFit*

Partner Designed Workout

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