Farmhouse CrossFit

CrossFit and Performance Lab

Week of April 8

CrossFit

Monday 4.8

On the 2 minute for 12 minutes
1 Pausing (just below knee) deadlift + 2 Deadlift
*starting at 60% and adding 3% each set

3 rounds for time:
12 Single-arm KB deadlift (R) (72/53)
12 Abmat sit-ups
9 Single-arm KB hang clean (R)
9 Abmat sit-ups
6 Single-arm KB hang snatch (R)
6 Abmat sit-ups
12 Single-arm KB deadlift (L)
12 Toes-to-bar
9 Single-arm KB hang clean (L)
9 Toes-to-bar
6 Single-arm KB hang snatch (L)
6 Toes-to-bar
Rest 2 minutes exactly between each round
*all KB movements should be unbroken
*score is total time
*18 minute time cap

Tuesday 4.9

4 sets of:
6/6 Half kneeling landmine press
9/9 Bent-over landmine row
Max effort ring support hold
Rest 1-2 minutes

3 sets of:
5 Tempo push-ups (2 secs down, 2 sec hold, 2 secs up)
Max effort ring row hold
Rest 1-2 minutes

8 minute AMRAP for quality:
10 Barbell curls
10 Weighted glute bridge
10 Cossack squat to lunge

Wednesday 4.10

5-3-1-4-2-1-10
Push press
*initially build to a heavy 1 over the course of 5-3-1; then go back and hit 4 reps at your previous 3 rep weight, and 2 reps at your previous 1 rep; then hit an even heavier 1 rep; Try to hit the final set of 10 at 80-100% of your first 5 rep push press

2 minute AMRAP:
4 Front-racked alt lunge (135/95)
4 Shoulder to overhead
4 OH squats

Rest 90 seconds, Then:

12 Minute EMOM of:
M1 - 12 Front-racked alt lunge
M2 - 12 Shoulder to overhead
M3 - 12 OH squats

Rest 90 seconds, Then:

Repeat 2 minute AMRAP:
4 Front-racked alt lunge
4 Shoulder to overhead
4 OH squats

Thursday 4.11

On the 2:00 for 14 minutes:
1 High hang squat clean + 2 Hang squat clean + 3 Front squats
*starting at 65%, increasing as needed per set
*must maintain positions throughout all # increases

For time:
Buy in: 40 Wallballs (20/14)
12-10-8-6-4
Power cleans (115/75)
Thrusters
Chest-to-bar pull-ups
Bar-facing burpees
Buy out: 40 Wallballs
*20 minute time cap

Friday 4.12

18 Minute AMRAP:
60 Double-unders
45 Air squats
30 Handstand shoulder taps
15 Power snatches (115/75)
*start with 1 lap run, and on every 6th minute
*after each run, start where you left off
*score is total rounds and reps

3 sets of:
10m Banded monster walk forward
10m Banded monster walk backward
10/10 Single-leg KB RDL
10/10 Side star plank leg raises
Rest 1 minute"

Saturday 4.13

With a partner, accumulate 3000m run
P1: Running
P2: Russian KB swings (53/35)

Directly into:

With the same partner, accumulate 300cal row
P1: Row
P2: Burpees

*choose 200/300/400m distances for the run
*score #1 is # of swings completed
*score #2 is # of burpees
*score #3 is total time
*33 minute time cap

Sunday 4.14

Partner Designed Workout

Strength

Day 1

4 sets of:
4 Tempo back squats: 4 secs down, 4 secs hold, 4 secs up, 1 sec at top
30 Unbroken goblet squats

4 sets of:
10 Weighted box step-ups
20/16 Cal bike

Accumulate 5 minutes of a wall-sit

Day 2

5 sets of:
4 Jerks w/ 3 seconds pause in catch position

4 sets of:
6/6 Javelin press
40m Dbl OH KB walk

1 set of:
50 barbell roll-outs

Day 3

5 sets of:
8 Weighted pull-ups

3 sets of:
10 Ring rows
10/10 Single-arm DB row

1 set of:
50 GHD sit-ups

© 2014 Farmhouse CrossFit. All rights reserved.