Farmhouse CrossFit

CrossFit and Performance Lab

Week of July 29

CrossFit

Monday 7.29.19

a) EMOM x 10

8 Mountain Climbers

2 Deadlifts @ 78-82ish%

b) "Bouncy House"

7 Rounds For Time:

30 Double-unders

15 Unbroken Hang Power Cleans*

*Perform @ 50% of 1RM Power Clean

*If you break, perform 100m run and begin where you left off

(15minute cap)

Tuesday 7.30.19

a) 3 sets of:

6 Tempo Bent-over DB Rows (41X1)

6 Tempo DB Incline Bench Presses (41X1)

b) "Foul Baller"

15-12-9-6

Box Jumps (24"/20")

Push Presses (95/65)

(9minute cap)

c) Core tabata per coach's preference

Wednesday 7.31.19

a) 4 Sets Of:

7/7 Dbl KB Front-racked Single-leg Squat to bench or box

14m KB Death March

Rest 1-2 Minutes

b1) Bike Pacing BTM (by the minute) (9 minutes total):

60/50rpm / 1 Minute

64/54rpm / 2 Minutes

68/58rpm / 3 Minutes

72/62rpm / 2 Minutes

76/66rpm / 1 Minute

Rest 2 Minutes

b2) Row Pacing BTM (by the minute) (9 minutes total):

1:56/2:00 per 500m / 1 Minute

1:52/1:56 per 500m / 2 Minutes

1:48/1:52 per 500m / 3 Minutes

1:44/1:48 per 500m / 2 Minutes

1:40/1:44 per 500m / 1 Minute

Thursday 8.1.19

a) 2 Sets Of:

4 Dead Hang-to-inverted On Rings

:20/:20 Star-plank

10 Dbl KB Sit-ups

b) EMOM x 10

12 Alt Split-squat Jumps + 1 Split Jerk (Building to a heavy)

c) 3 Rounds For Quality:

4 Weighted Chin-up Negatives (4-5sec lowering)

8 Bench Dips

12 Barbell Curls (45/35)

Friday 8.2.19

a1) "CrossFit Calculus"

9 Minute AMRAP:

3 Toes-to-bar

3 Power Snatches (95/65)

3 Bar-facing Burpees

*Adding 3 repetitions every round

a2) @9:00-20:00

Row 1000/800m

+

Establish Heavy 1 Rep Snatch

Saturday 8.3.19

a) "Fire Storm"

For time, in teams of 2:

40-30-20-10

DB Thrusters (50s/35s)

Chest-to-bar Pull-ups

Perform 1000-800-600-400-200m run to start and after each round!

(30minute cap)

Sunday 8.4.19

Partner/Team WOD!

Strength

Day 1

a) Build Snatch to a 1RM

b) 5x1 Snatch @ 85%

c) Accumulate 50 Strict Toes-to-bar

Day 2

a) Build Clean & Jerk to a 1RM

b) 5x1 Clean & Jerk @ 85%

c) Accumulate 4 minutes of Ring Plank

Day 3

a) Build Thruster to a 1RM

b) 5 sets of:

Max distance sandbag bearhug *walk*

Rest 2 minutes between efforts

c) 3 sets of:

Max effort GHD sit-ups

Rest as needed

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