Farmhouse CrossFit

CrossFit and Performance Lab

Week of July 22

CrossFit

Monday 7.22.19

a) 2 Rounds of Pre-hab
5 Banded YTWs
5/5 Single-arm Banded Lat Pulldown
20m/20m Mixed KB OH walk

b) EMOM x 8
:15 Hollow Rock
4 Snatch Deadlifts (@ 1RM snatch)

c) "Rolling Dough"
6 Minute AMRAP
6 Medball Russian Twists (20/14) (12 taps total)
6 Medball Abmat Sit-ups
6 Medball Slams

Tuesday 7.23.19

"Road Trip"
EMOM x 30 (6 sets total)
M1 - 17/14 Calorie Row
M2 - 15/10 Calorie Bike
M3 - 13m X-Banded Perfect Bear Crawl
M4 - Max Double-unders
M5 - Rest

Wednesday 7.24.19

a) Warm-up - Hip and Ankle Primer
3 sets of:
8 Russian Baby-maker + Banded Goodmornings
8/8 KB assisted Ankle Dorsiflexion pulses
8 KB Goblet squats (Tempo 4411)

b) Every :90 for 9 Minutes (6 Sets Total):
1 Paused Backsquat (3 secs) + 2 Backsquats*

*Build from 75ish% to 84ish%

c) For Time (15 minute cap):
"Karen" (Modified)
150 Wallballs* (20/14)

*Every time you break, perform 1 wall walk.

Thursday 7.25.19

a) EMOM x 10 Minutes
Odd: 10 Unbroken Pull-ups*
Even: 5 Deficit (2") Handstand Push-up Negatives**

*Utilize this time to practice strict, kipping, or butteryfly pull-ups. If you struggle with kipping/butterfly pull-ups, emphasize strict pull-ups where you are near failure at 10reps.
**Lower yourself as slow as possible. Come off of the wall each repetition and reset. No kipping back up.

b) For Time (17 minute cap):
"Yard Work"
5-4-3-2-1*
Single-arm DB cleans + Single arm DB Push-presses (R) and then (L) (70/50)

*Perform 200m-400m-600m-800m between rounds

Friday 7.26.19

a) Building over the course of 14 minutes:
Zercher squats*
2-2-2-2-2-2

b) "Rambo"
4 Rounds For Time (12 min cap):
14 Overhead Squats (75/55)
11 Ring Rows
7 Hand-release Push-ups

Saturday 7.27.19

a) "Rebound"
26 Minute AMRAP:
5 Alt DB Snatches* (50/35)
5 Burpees* to 6" target
5 Russian KB Swings* (72/53)
400m Run

*Add 5 reps/round. Try and make it into the 30s!!

Sunday 7.28.19

Partner/Team WOD!

Strength

Day 1

Deload Week
a) Snatch
4x2 @ 65%
3x2 @ 70%

b) 5 sets of:
10 Sandbag squats
20/16 Calorie Bike
Rest 2-3 Minutes

c) Accumulate:
50 Barbell Roll-outs

Day 2

a) Clean and Jerk
3x1 @ 70%
3x1 @ 75%

b) 4 sets of:
10 Hammer Curls
10 DB Bench Presses
10 Bent-over Rows
10 Rear Delt Flys

c) Accumulate:
4 Minute Ring Plank

Day 3

a) Overhead Squat
10x1 @ 50%

b) 6x1 Muscle Snatch

c) 6x1 Muscle Clean and Strict Press

d) Accumulate:
50 GHD Sit-ups

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