Farmhouse CrossFit

CrossFit and Performance Lab

Week of May 20

CrossFit

Monday 5.20

TEST WEEK

Take 15 minutes to build to a 5RM push press

For time:
50 power cleans (225/135)*
*on the 0:00 and every minute after, perform 5 burpees.. continue until all 50 power cleans are complete.

Tuesday 5.21

TEST WEEK

Row 2k

4 sets as heavy as possible (can be building):
5 Dbl KB swings
5 Dbl KB hang snatch
5 Dbl KB push press
5 Dbl KB front squat
rest :90-2minutes

Wednesday 5.22

TEST WEEK

Every 8 minutes for 32 minutes (4sets):
1 Lap run
10 Toes to bar
10/10 Single-arm DB thrusters (50/35)
1 Lap run
10 Toes to bar
20 Alt DB snatch

Thursday 5.23

TEST WEEK

"Isabell"
For time:
30 Power snatches (135/95)

Take 10 minutes to warm up and establish:
Max pull-ups*
*can test unbroken reps and/or 2 minute AMRAP

2 sets of:
10 Banded face-pulls
10 Banded PVC/training bar Lat pull-downs
10/10 Banded archer row
Rest as needed
*all movements performed w/ 2 sec hold at contraction

Friday 5.24

TEST WEEK

In 10-12 sets, build to a 100%+ Deadlift

4 sprint sets of:
10 Bench press (225/135)
40 Double unders
Max push-ups
Rest 90 seconds between sets

Saturday 5.25

"CrossFit

TEST WEEK

"The Filthy Fifty" *modified
For time
50 Box jumps (24/20)
50 Jumping pull-ups**
50 Kettlebell swings (35/25)**
50 Alt lunges
50 Knees to elbows**
50 Push press (45/35)
50 Hang power snatch (45/35)
50 Wall balls (20/14)
50 Double-unders
*tailored to FH facilities
**can go Rx+ with:
kipping/butterfly pullups, 53/35 KB, and Toes to bar
***Make sure to record and note time/movements you performed for future comparison

Sunday 5.26

Partner/Team WOD!

Strength

Day 1

5 sets of:
2 Power snatch + 1 Snatch
^complex performed @ 60% of 1RM snatch

3 sets of:
3 Backsquats @ 80%

4 sets of:
40m Sandbag carry
20 Banded sit-ups

Day 2

5 sets of:
1 Power clean + 1 Clean + 2 Jerks
^complex performed @ 65% of 1RM C&J

4 sets of:
4 Clean-grip deadlifts @ 110% of 1RM clean

4 sets of:
10 Nordic hamstring curls
10 GHD sit-ups

Day 3

Build to a 6RM Front squat

8 sets of:
1 Power snatch @ 70%

8 sets of:
1 Power clean and power jerk @ 70%

Accumulate:
50 Barbell roll-outs

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