Farmhouse CrossFit

CrossFit and Performance Lab

Week of February 25

Monday 2.25

4 sets
8 Chinese barbell row
then, 1 max set to failure of ^

5 sets
4 Box jumps from squat
4 Pull-up negatives (61x3)
8 Medball slams
Rest as needed

*Kettlebell*

4 sets
7 KB incline bench press (tempo 41x1)
7 KB incline prone row (tempo 21x1)
Rest as needed

5 sets
12 Goblet squat
12 Hamstring curl on rower
:60 KB Bottoms up wall-sit
:30 Rest

*Functional Movement*

"FMT

5 sets
[1 Single arm front racked KB cossack squat +
1 Single arm KB strict press +
1 KB windmill] x 3 reps
Rest as needed
Repeat KB complex with other arm
Rest as needed

16 Minute AMRAP for quality
40m shuttle run
4 wall walks
10 Strict ring dips
:40 Prone snow angel

*CrossFit*

EMOM for 10 minutes of:
1 Hang snatch + 1 Full snatch (UB)
*start @ 60% and attempt to work to 90ish% over the course of 10 sets

3 sets
4 minute AMRAP
12 Cluster (135/95) then,
In remaining time:
9 Bar-facing burpee
9 Toes-to-bar
Rest 2 mins between sets

*Strength*

Build to a 1RM snatch

4 sets
15/12 Cal assault bike
40m Sandbag carry (150/100)

Tuesday 2.26

*Functional Movement*

4 sets
10/10 SIngle leg squat to box or stacked plates
^control entire movement; if needed, use KB or DB for counter balance
* try to progress up to weighted pistol squats
Rest as need

5 sets of sprints
80m sandbag carry
10 Sandbag squats
20 Weighted leg-levers
rest 1:1

*CrossFit*

For time (32 min cap):

100 DUBs buy-in
then:
32 Abmat sit-ups w DB (50/35)
32 Strict Pull-ups
32 Air squats w/ DB
32 Strict push-ups
32 Alt rev lunge w/ DB
32 Strict toes-to-bar
then:
100 DUBs buy-out

Wednesday 2.27

*Functional Movement*

3 sets
2 Front squat (33x0) + 2 Front squat @ approx 85%

3 sets
3 Strict barbell press
*work to up to weight and keep weight the same for all 3 sets

5 Minute AMRAP
Max distance Dbl KB front rack walk (72s/53s)

*CrossFit*

E2MOM for 16 minutes:
1 Power clean + 1 Front squat + 1 Squat clean + 1 Push jerk
*start at 50% of C&J and increase each set

3 Rounds
30 Calorie row
30 Shoulder to overhead (135/95)
30 Back squats
Rest 3 mins

*Strength*

Build to a 1RM clean & jerk

4 sets
10 Dbl KB push press
20m OH walk
10 Dbl KB push press
20m OH walk

Thursday 2.28

*Kettlebell*

3 sets
8/8 Stagger stance KB deadlift (HEAVY tempo 31x0)
8 Bent-over DB reverse fly (tempo 31x0)
Rest as needed

14 minute AMRAP for quality:
10 KB hang clean (R)
10m Single arm KB front rack walk
10 KB hang clean (L)
10m Single arm KB front rack walk
20m suitcase carry (switch R/L each round)

*CrossFit*

Deadlift
5 sets of 3 reps @ tempo 50X1
*same weight all sets

14 minute AMRAP
7 Power clean (155/115)
14 Wall balls (20/14)
21 Pull-ups

*Strength*

Build to a 1RM deadlift

3 sets
8/8 Bulgarian split squats
16 Russian swings (heavy)

Friday 3.1

*Kettlebell*

3 sets
8/8 Stagger stance KB deadlift (HEAVY tempo 31x0)
8 Bent-over DB reverse fly (tempo 31x0)
Rest as needed

14 minute AMRAP for quality:
10 KB hang clean (R)
10m Single arm KB front rack walk
10 KB hang clean (L)
10m Single arm KB front rack walk
20m suitcase carry (switch R/L each round)

*Functional Movement*

4 sets
8 Chinese barbell row
then, 1 max set to failure of ^

5 sets
4 Box jumps from squat
4 Pull-up negatives (61x3)
8 Medball slams
Rest as needed

*CrossFit*

19.2
Intro and warm-up at 4:30pm
1st heat starting @ 5:00pm

Saturday 3.2

*Functional Movement*

3 sets
5/5 KB turkish Get-up
10/10 Crossbody KB Deadlift
rest as needed

4 Rounds
:60 Max row
:60 Battle ropes
:60 Rest

*CrossFit*

25 minutes of (5 sets total):
:40 Burpees, :20 Rest
:40 Double-unders, :20 Rest
:40 Russian KB swing, :20 Rest
:40 Box jumps (24/20), :20 Rest
:40 Handstand hold, :20 Rest

*Strength*

Weekly Make Up

Sunday 3.3

*CrossFit*

Partner Designed Workout

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