Week of July 1

CrossFit

Monday 7.1


a) 13 Minute AMRAP for quality:
30ft Death March (50s/35s)
10 DB Push-ups
3 Wall Walks
30ft Death March
:60 Echo Bike (@ recovery pace)

b) "Route 66"
4 Rounds For Time (19min cap):
20/16 Calorie Bike
12 Chest-to-bar Pull-ups
8 DB Push Presses (50s/35s)
4 Devil's Presses
Rest :90

Tuesday 7.2

a1) Every 2 minutes for 12 minutes:
4-4-3-3-2-2 Back Squats

a2) Peform 20 Back Squats* @ 50-60% of 1RM
*Take 2 belly breaths at the top of each squat

b) "Run and Gun"
For Time (13min cap):
17 Sandbag/slamball Squats
1 Lap Run
7 Slam Ball Vertical Tosses (40/25)
2 Lap Run
6 Slam Ball Slams (40/25)
3 Lap Run

Wednesday 7.3


a) 3 rounds for quality:
2/2 Turkish Get-ups
4/4 Single-arm KB Sots Press
6/6 Side-plank DB Lateral Raise
8/8 Single-arm KB Curls (cue: thumbs up)

b) "All-American Chipper"
For Time (17min cap):
20 Calorie Row
30 Power Clean (115/75)
40 Calorie Bike
50 Power Snatch
40 Calorie Row
30 Power Clean
20 Calorie Bike

Thursday 7.4

*Indepence Day 2019*

Gym will be closed for the holiday. See the following WOD if you still want to hit a workout with family and/or friends!

a) "Fitness Ain't Free"
For Time:
5k Run*
*on the 0:00 and every 5:00 after, perform:
7 Air Squats
4 Strict Burpees
19 Sit-ups

Friday 7.5

a) "RF CHALK"
35 minute AMRAP to get AFAP:
10 Wallballs (20/14)
-
10 Wallballs
25 Box Jumps (24"/20")
-
10 Wallballs
25 Box Jumps
50 American Swings (53/35)
-
10 Wallballs
25 Box Jumps
50 American Swings
75 Barbell Front Squats (45/35)
-
10 Wallballs
25 Box Jumps
50 American Swings
75 Barbell Front Squats
100 Calories of your choice

Saturday 7.6


a) Shoulder Pre-hab
2 sets:
4 ATWs w/ 2 sec hold @ contraction
8 Scapula Push-ups
4/4 Half-kneeling Turkish get-up

b) "3rd Time's The Charm"
@ 0:00-10:00
5 Rounds For Time:
18 Alt DB Snatch (50/35)
9 Toes-to-bar

@ 10:00-20:00
For Time:
2000m Run (w/ partner in 200m intervals)

@ 20:00-30:00
For Time:
30-20-10
DB Hang Clean and Jerk (split reps evenly per arm)
Burpee Over DB
Double-unders

Sunday 7.8

Partner/Team WOD!

Strength

Day 1


a) Snatch
5x3 @ 70%
4x2 @ 75%
3x1 @ 80%

b) Snatch-grip high pull
6x2 @ 110%

c) 6 sets of:
10 GHD sit-ups
10 Ring hamstring curls

Day 2


a) Paused clean and jerks
3x3 @ 75%
3x2 @ 80%
3x1 @ 85%
* 2sec pause at knee on all repetitions

b) 3 sets of:
5/5 Javelin presses
40m Dbl DB OH walk

c) Accumulate:
5 minute ring plank

Day 3


a) Work to a 4RM back squat

b) 3 sets of:
4 Back squats @ 90%

c) 7 sets of:
1 Snatch @ 60%

d) 7 sets of:
1 Clean and jerk @ 60%

© 2014 Farmhouse CrossFit. All rights reserved.