Farmhouse CrossFit

CrossFit and Performance Lab

Week of April 1

Monday 4.1

Take 15 minutes to build to a heavy 5 power cleans (unbroken)
Then, take an additional 15 minutes to work to 5 heavy cleans (can be broken with 2-3 seconds between each rep)

8 minute AMRAP of:
300m row/200m run
16 Wallballs (20/14)
10 DB cleans (50s/35s)

*Strength*

Take 20-25 minutes to build to a 1RM overhead squat

4 sets of:
20 Banded sit-ups
10 Sandbag squats

Tuesday 4.2

3 sets of:
8 Bench presses @ 70%ish
Max bent-over barbell rows (135/95)
Max push-ups
1-2 Minutes rest

4 sets of:
12 Straight-arm side lateral raises
20 Alt DB bicep curls
40 Banded tricep extensions
Tabata core per coach's preference

Wednesday 4.3

Take 10 mins to warm up jerk
Then:
5-4-3-2-1 Split jerk
*from rig
*Starting at 60% and building to a heavy

Every 5 minutes for 20 minutes (4 sets):
Minute 1: Max pistols
Minute 2: 15 Chest-to-bar pull-ups
Minute 3: 300/250m row
Minute 4: 10 Strict HSPU
Minute 5: 50 Double-unders

*Strength*

Take 20 minutes to build to a 1RM deficit deadlift
*as heavy as form will allow

4 sets of:
10 Barbell good mornings
10 Barbell hip thrusts

Thursday 4.4

Take 10mins to warm up back squat
Then, 3 sets of:
5 Back squats @ 75%ish
:60 Rest

5 Minute AMRAP of:
6 Front squats (185/135)
3 Bar-facing burpees
1 Muscle-up

Rest 2 minutes, then:

5 Minute AMRAP of:
12 front squats (135/95)
6 Bar-facing burpee
2 Bar muscle-ups

*Strength*

Take 20-25 minutes to build to a 1RM strict press

5 sets of:
20m Barbell overhead wobbly walk (w/ KB banded to bar)
20 Alternating KB strict press

1 set of:
50 Barbell ab roll-outs

Friday 4.5

Take 15 minutes to work to a heavy 3RM snatch balance

For time:
40m Bear crawl w/ DB (50/35)
30 Alt DB snatch
20m Overhead DB lunge (R arm)
10 Alt DB snatch
40 Alt box step-ups w/ DB
10 Alt DB snatch
20m Overhead DB lunge (L arm)
30 Alt DB snatch
40m Bear crawl w/ DB

Saturday 4.6

Every 6 minutes for 36 Minutes (6 sets), for time:
20 KB Goblet Squats (53/35)
400m Run
15 Box Jumps (24/20)
10 Pull-ups
+2 reps on Goblet squats, Box jumps, and Pull-ups each round!

*Strength*

Weekly Make Up

Sunday 4.7

Partner Designed Workout

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