Farmhouse CrossFit

CrossFit and Performance Lab

Week of March 11

Monday 3.11

*Kettlebell*

4 sets of:
10m Walking swings (53/35)
10 Single-arm OH walking lunge (R)
10 Offset KB push-ups (R on KB)
10m Walking swings (53/35)
10 Single-arm OH walking lunge (L)
10 Offset KB push-ups (L on KB)
Rest 1-2mins

4 sets of:
:60 KB plank pull-through (heavy)
30 KB russian twists w/ feet elevated

*Functional Movement*

Take 18-20 mins to work to a heavy:
Paused deadlift* + 3 deadlifts
*Pausing 1" off of ground, just below the knee, and just above the knee

5 rounds for time of:
300/250m Row
10 Dbl DB clean and jerks (50/35)
:30 Rest

*CrossFit*

Take 18 minutes to work up to a heavy:
2 Cleans + 2 Jerks

Then, take 7 minutes to establish a heavy:
1 Clean and jerk

9 Minute AMRAP:
18 Single arm DB hang clean and jerk (50/35) (9/9reps)
9 Burpee (lateral) over DB
2 Muscle-ups

*Strength*

5x4 OHS (heavier than last week)

4 sets of:
10 Sandbag squats
20/16 Calorie bike

Accumulate 5 minutes of wall sit

Tuesday 3.12

*Functional Movement*

Bench press
5-4-3-2-2-1 (70% to 85-90%)

Rest 1-2 minutes
Then, 2x10 @ 60-65% w/ :60 rest

4 rounds of:
:30 Ring rows
:30 Alt high to low plank
:30 Burpee box step-overs (24/20)
:30 DB hammer curl to OH press
:30 Rest

*CrossFit*

4 set of:
3 Front squat+6 Back squat
Rest :90-2 minutes
*can re-rack barbell between movements
*perform at 70-75% of 1RM back squat for both movements

7 rounds for time:
7 Thrusters (135/95)
4 Wall walks
7 Pull-ups

Wednesday 3.13

*Functional Movement*

4 sets of:
8 DB Z-press
4 Weighted strict chin-up
Rest as needed

5 rounds for quality:
20m KB farmer's carry lunge (53/35)
20m KB front rack walk
20 Bent-over barbell row (95/65)
20 OH strict press

*CrossFit*

Take 7 minutes to build to a heavy high hang snatch (from hip crease)
-Immediately into 7 minutes building to a heavy hang snatch (from above the knee)
-Immediately into 7 minutes building to a heavy full snatch
*get 4-6 sets per movement in each 7 minute window

10 minute AMRAP
5 power snatch (115/85)
15 Wall balls (20/14)
30 Double-unders

*Strength*

5x4 Deficit deadlift (perfect form!)

3 sets of: (unbroken reps)
10 Double KB deadlift (as heavy as possible AHAP)
40m Farmer's carry AHAP
10 Double KB deadlift AHAP
Accumulate 5 minutes of ring plank

Thursday 3.14

*Kettlebell*

4 sets each arm of:
1 KB clean + 1 KB snatch + 1 KB Turkish get-up +
2 ""..."" + 2 ""..."" + 2 ""..."" (w/ same arm) +
3 ""..."" + 3 ""..."" + 3 ""...""
Rest as needed, then perform with other arm

4 Rounds for time:
500m row
25 Ring push-ups
25 Russian KB swings (53/35)

*CrossFit*

Take 10 minutes to work handstand walk progressions

"Cindy gone bad"

5 rounds of:
:60 Pull-ups
:60 Rest
:60 Push-ups
:60 Rest
:60 Air squat
:60 Rest

*Strength*

5x4 Strict press (heavier than last week)

5 sets of:
5/5 Bottoms-up KB press
10 Ring pull-ups
40m OH barbell carry (Heavy!)

Friday 3.15

*Kettlebell*

Spend 4-5 minutes mobilizing with the KB arm bar stretch
(try holding stretch for up to 1-2mins each side)

12 Minute AMRAP for quality
3 DBL KB snatch
6 DBL KB thruster
9 DBL KB Russian swings
*Complete 10 burpees every 2 minutes.

Complete:
200m DBL KB OH walk*
200m DBL KB/DB farmer's carry*
*Go heavy! Not for time; we are looking to test OH stability and grip strength time under tension.

*Functional Movement*

5/5 Bulgarian split squat @ 5sec descent
Immediately into:
8/8 KB goblet Cossack squat (45/25)
Rest 1-2 minutes

4 sets w/ empty barbell:
30 Reverse bicep curls
30 Strict overhead press
30 Front squats
30 Back rack reverse lunge
Rest 1-2 mins
*Try and go unbroken!

*CrossFit*

19.4

Saturday 3.16

*Functional Movement*

2 sets of:
300m row
:30 Hollow hold
450 row
:40 Hollow hold
600m row
:60 Hollow hold
Rest 2 minutes

14 Minute AMRAP for quality:
6 Strict pull-up w/ medball (20/14)
9 Medball cleans
6/6 Half-kneeling KB/DB Arnold press (53/35)
15 Prone PVC OH press

*CrossFit*

25 Minute AMRAP
25 Lateral burpee over bar
35 Hang power snatch
45 Back squat
55 Double-unders
45 Back squat
35 Hang power snatch
*mvmts performed w/ empty barbell (45/35)

4 sets of:
:20 Hollow flutter kicks
:10 Rest
:20 Crossbody V-ups
:10 Rest

*Strength*

Weekly Make Up

Sunday 3.17

*CrossFit*

Partner Designed Workout

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