Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 12

CrossFit

Monday 8.12.19

a) In 12 minutes or less, perform 3 Sets of:
5/5 Landmine Single-leg RDLs
:20/:20 Single-leg Wall Sit
5/5 Goblet KB Cossack Squats (light)

b1) "Silent Treatment"
@0:00
1 Lap Walk w/ Dbl Front-racked KBs (72s/53s) (Nasal breathing only)
Max Burpees AFastAP (continued nasal breathing) until urged to breath through mouth

b2) @8:00
EMOMx5
5 KB American Swings (72/53) + 5 Vertical Jumps AHighAP

Tuesday 8.13.19

a) 2 Sets Of:
8 Jefferson Curls (45/35)
4/4 McGill Curl-up w/ 3sec hold at contraction
:15/:15 Ring Side Plank

b1) "Moving Day"
@0:00-16:00, build to a Heavy 3rep Front Squat
3 Minute Rest and Transition

b2) @19:00-25:00
6 Minute AMRAP
3 Squat Cleans (@55% of 1RM Clean)
6 Muscle-ups*
*Scale from highest difficulty to lowest difficulty -
RMU, BMU, C2B, Pull-ups, Ring rows
*Do not break up more than 2 sets

Wednesday 8.14.19

a) "Sans Swim"
3 Rounds For Time w/ Neg Splits (30min cap):
500/400m Row
500m Run Outside or 400m Assault Runner
500/400m Ski
0.75/0.6 mile Bike

Thursday 8.15.19

a) 3 Sets Of:
8 Banded Front Delt Raise (perform while in bottom of active squat) (red band)
16 Seated barbell Z-press (alternating front and back of head) (45/35)
:15/:15 Single-arm Rope Pull-up Hold w/ L Sit

b) "Undisturbed Turbulence"
For Time(16min cap):
30-20-10 Power Snatch* (75/55)
60-40-20 Wallballs* (20/14)
90-60-30 Double-unders*
*Everytime you break or trip, perform 3 burpees

Friday 8.16.19

a1) "Who let The Dogs Out"
With a running clock:
@0:00 and every 2 minutes for 12 minutes:
7 Bench presses (@ BW)
14 Bent-over Supinated Barbell Rows (@ 50%BW)
2 Minute Rest and Transition

a2) @14:00-30:00
EMOMx16
M1: 16 Deadlifts @ BW
M2: 6 Pullups + 10 Pushups
M3: 16 Hang Power Cleans @ 50%BW
M4: :30 Hollow Hold

Saturday 8.17.19

"The BS Blueprint"
For Time w/ a partner to get as far as possible (32min cap):
200 Toe-to-bar
100 Cals Bike
100 Shoulder to OH (155/105)
Rest 3 Minutes
100 Toes-to-bar
50 Cals Bike
50 Shoulder to OH (135/85)

Sunday 8.18.19

Partner/Team WOD!

Strength

Day 1

a) 4 Sets Of:
4 Zercher Squats
8 Sandbag cleans
40m Sandbag Bridal Carry

b) 3 Sets Of:
10 Bulgarian Split Squats
10 Barbell Hip Thrusts (Heavy)

c) 3 Sets Of:
10 Barbell Roll-outs
10 Strict Toes-to-bar

Day 2

a) 5 Sets Of:
4 Dbl Overhand Axel Bar Deadlifts (Heavy)
10/10 Single-leg KB Deadlifts

b) 4 Sets Of:
20 Unbroken KB Swings (Heavy)
50m Farmers Carry

c) 5 Sets Of:
10 Nordic Hamstring Curls

Day 3

a) 5 Sets Of:
4 Banded KB Strict Presses

b) For Time:
50 Strict Presses*
*Every time you break, perform 40m bearcrawl

c) Accumulate 50 GHD Sit-ups

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