Farmhouse CrossFit

CrossFit and Performance Lab

Week of June 3

CrossFit

Monday 6.3

Take 10 minutes to warm-up and prepare Clean and Jerk

MAX Clean and Jerk
Every 2 minutes for 20 minutes (building in #), perform:
Set 1: 3 clean and jerks (55-65ish%)
Set 2: 3 clean and jerks (65-75ish%)
Set 3: 2 clean and jerks (75-80ish%)
Set 4: 2 clean and jerks (80-83ish%)
Set 5: 1 clean and jerks (85-88ish%)
Set 6: 1 clean and jerk (90-93ish%)
Set 7: 1 clean and jerk (95ish%)
Set 8: 1 clean and jerk (should be around 97-100% C&J)
Set 9: 1 clean and jerk (go for new max! 100%+)
Set 10: 1 clean and jerk (go for new max! 101%+)

"Grace"
For time :
30 Clean and Jerks (135/95)
^(5 minute cap)
*Scale accordingly so everyone completes within time cap (115/75), (95/55), or per coach's recommendation.

Tuesday 6.4

3 sets of:
5/5 Three-point single-arm bent-over DB row (5 sec hold at contraction)
80m KB farmer's carry (Heavy)
5/5 Side plank rotations w/ plate (5/2.5#)
Rest 1 minute

"Three finger salute"
3 rounds for time (20 min cap):
400m run or 500m row or 150 DUs
10 Front squats (135/95)
10 Strict chin-ups
300m run or 400m row or 120 DUs
10 Front squats
10 Strict chin-ups
200m run or 300m row or 90 DUs
10 Front squats
10 Strict chin-ups
100m run or 200m row or 60 DUs
10 Front squats
10 Strict chin-ups
*pace yourself accordingly. front squats are intended to be from the floor, and unbroken or 2 sets. strict chin-ups do not have to be unbroken.

Wednesday 6.5

Take 10 minutes to warm-up and prepare Backsquat

MAX Backsquat
Every 2 minutes for 20 minutes (building in #), perform:
Set 1: 3 Backsquats (55-65ish%)
Set 2: 3 Backsquats (65-75ish%)
Set 3: 2 Backsquats (75-80ish%)
Set 4: 2 Backsquats (80-83ish%)
Set 5: 1 Backsquat (85-88ish%)
Set 6: 1 Backsquat (90-93ish%)
Set 7: 1 Backsquat (95ish%)
Set 8: 1 Backsquat (should be around 97-100% C&J)
Set 9: 1 Backsquat (go for new max! 100%+)
Set 10: 1 Backsquat (go for new max! 101%+)

TEST - 3 Minute AMRAP
Air squats
*standard is hip crease descends below knee level and stand tall with knees and hips fully extended. Can scale accordingly with squat to wallball, bench, or box.

Thursday 6.6


Rotate through the following stations for 30 minutes (6 sets), accumulating max repetitions:
M1 - Rope pull-up static hold* or chin-up hold
M2 - Box push
M3 - Sandbag (150/100/75/40#)** sit-up to stand
M4 - Plank march
M5 - Rest
*ensure that everyone gets at least 1 attempt at rope pull-up static holds
**attempt to go heavy and get creative with most efficient method of sit-up to stand

Friday 6.7

Take 10 minutes to warm-up and prepare Snatch

MAX Snatch
Every 2 minutes for 20 minutes (building in #), perform:
Set 1: 3 Snatches (55-65ish%)
Set 2: 3 Snatches (65-75ish%)
Set 3: 2 Snatches (75-80ish%)
Set 4: 2 Snatches (80-83ish%)
Set 5: 1 Snatch (85-88ish%)
Set 6: 1 Snatch (90-93ish%)
Set 7: 1 Snatch (95ish%)
Set 8: 1 Snatch (should be around 97-100% C&J)
Set 9: 1 Snatch (go for new max! 100%+)
Set 10: 1 Snatch (go for new max! 101%+)

TEST - 3 Minute AMRAP
Abmat sit-ups

Saturday 6.8

EMOM x 20
Odd - 15 wallballs (20/14)
Even - 10/10 KB hang snatch (53/35)

@ 20:00, directly into:
"Mountain maker"
10 Minute AMRAP
10-20-30-40-50
American KB Swings (53/35)*
*perform 10 HSPU or 20 hand-release push-ups between rounds
*get as far as posssible, and restart rep scheme if you get through 10->50!!

Sunday 6.9

Partner/Team WOD!

Strength

Day 1

Build to heavy set of:
1 Hang muscle snatch + 1 Hang power snatch + 1 Hang snatch

5 sets of:
1 Backsquat @ 90%

4 sets of:
20m Sandbag bear hug lunge

Day 2

Build to a heavy set of:
2 Muscle cleans + 2 Strict press

4 sets of:
3 Clean grip deadlift + Shrug @110% of clean

4 sets of:
10 Nordic hamstring curls
10 barbell roll-outs

Day 3

Build to a 5RM front squat

5 sets of:
1 Power snatch @ 85%

5 sets of:
5 Power clean & power jerk @ 85%

Accumulate 50 GHD sit-ups

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