Farmhouse CrossFit

CrossFit and Performance Lab

Week of March 25

Monday 3.25

*Kettlebell*

3 sets of:
10 Heavy KB swings
:60 Ring plank bodysaw
10 Heavy KB swings
:45 Rest

Every 5 minutes for 20 minutes (4 sets total):
Minute 1 - 24 Alt KB strict OH presses
Minute 2 - 12 Cal row
Minute 3 - 12 Strict ring dips
Minute 4 - 200m run outside (4x40m run inside)
Minute 5 - Rest

*Functional Movement*

4 sets of:
8/8 Landmine press (building # over all sets)
:30 Chin-over bar hold
Rest as needed

3 sets of:
10 Bench press
8/8 Single-arm bent over DB row

Accumulate:
3 Minutes of weighted prone snow angels

*CrossFit*

10-7-4-7-10 Back squat
(10rep @ 60-65%,
7rep @ 70%ish,
4rep @ 75%ish)

12-11-10-9-8-7-6-5-4-3-2-1 of (24min cap):
Box jumps (24/20)
Pull-ups
Wall balls (20/14)
Push-ups
Ring rows
Abmat sit-ups

*Strength*

5x2 Overhead squat
(heavier than last week)

4 sets of:
20m Sandbag lunge
:60 Wall Sit w/ Sandbag

3 sets of:
20/20 Banded leg extensions

Tuesday 3.26

*Functional Movement*

4 sets of:
3/3 Split stance deadlift
6 Sandbag squats

5 sets of:
10 Dbl KB front racked box step-up (30/24)
:30 Battle ropes
20 Barbell bicep curl (45/35)
:30 Rest

*CrossFit*

3 sets of:
6 Dbl overhand tempo deadlifts @ 60% of 1RM
^Tempo 5 second lowering portion

5 rounds for time (28min cap):
400m row
40 KB goblet walking lunge (53/35)
40 KB Russian Swing

Wednesday 3.27

*Functional Movement*

5 sets of:
5/5 Front racked split squat w front foot elevated
*tempo 3 secs down, 3 sec hold, then up

18 Minute AMRAP for quality:
40m Heavy suitcase carry (R)
20 KB pull-through plank
40m Heavy suitcase carry (L)
20 Heavy curtsy squats

*CrossFit*

6 sets of:
1 Power snatch + 1 full snatch
^hold full snatch 3 secs in bottom position
*Start at 60%, go up to 78%ish of 1RM snatch

3 Minute AMRAP
1 Lap run or 400m row
Max snatches @ 70% 1RM

Rest 1 minute, then:

3 Minute AMRAP
2 Lap run or 600m row
Max snatches @ 60% 1 RM

Rest 1 minute, then:

3 Minute AMRAP
3 Lap run or 800m row
Max snatches @ 50% 1RM

*Strength*

5x2 Deficit deadlift (perfect form!)

4 sets of:
10/10 Single-leg KB deadlift
40m Farmer's carry

3x10 Nordic hamstring curls

Thursday 3.28

*Kettlebell*

4 sets of:
10/10 Dbl KB single-leg deadlift
8 Heavy medball cleans (40/25)
Rest as needed

4 rounds for time (30min cap):
500m/400m Row
40m Box push
30 Ring rows
20 KB Goblet squat
10 KB Russian Swing

*CrossFit*

3 sets of:
2 Power clean + 1 front squat + 2 squat cleans
1st set - 55%,
2nd set - 60%,
3rd set - 65%

For time (18min cap):
50 Wallball buy-in
Then:
12-9-6
Burpee box-overs (24/20)
Front squats (155/115)
Directly into:
9-6-3
Bar muscle-up
Squat cleans
Directly into:
50 Wallball buy-out

*Strength*

5x2 Strict overhead press
(heavier than last week)

5 sets of:
7 Banded wobbly press (KB banded to barbell)
40m/40m Bottom's up KB waiter's walk

1 set of:
50 barbell roll-outs

Friday 3.29

*Kettlebell*

3 sets of:
6 KB Man makers
:30 Supine table hold
:45 Rest

3 sets of:
8/8 KB Farmer's hold Bulgarian split squat
Rest as needed

3 sets of:
:30 Banded pull-aparts
:30 Banded bicep curls
:30 Banded OH tricep extension
:30 Rest

*Functional Movement*

5 sets of:
250/200m Row
5 Strict chin-up w/ 5 second descent
Rest as needed

Every 6 minutes for 18 minutes (3 sets):
Minute 1 - 20 Bent-over DB/KB row
Minute 2 - 20 Hand-release push-ups w elevated feet
Minute 3 - 10m Death march
Minute 4 - 10 Burpee over DB
Minute 5 - 10m Death march
Minute 6 - Rest

*CrossFit*

6-6-6-6-6 Tempo strict OH press
^Tempo 3 second lowering portion

14 Minute AMRAP of:
14 Shoulder to overhead (155/115)
7 Power clean
1 Rope climb

Saturday 3.30

*Functional Movement*

3 sets of:
10 Medball cleans (40/25)
8/8 Barbell back-racked cossack squats (45/35)
80m Sandbag carry (150/100)
Rest as needed

8 rounds:
1 Lap run
16 DB abmat sit-ups (50/35)

*CrossFit*

10 rounds for time (32min cap):
200m Run
20 American KB swings
50 Double-unders
5 Toes-to-bars

*Strength*

Weekly Make Up

Sunday 3.31

*CrossFit*

Partner Designed Workout

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