Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 19th

Monday

a1) Deadlift Progression
@0:00-6:00 3-3-3-3 Deadlifts - Building

a2) @6:00-14:00
2-2-2-2 Deadlifts - Building to a heavy 2RM

b) "Flight Delayed"

10 Minute AMRAP:
10 Air Squats*
10 American KB Swings* (45/25)
100m Run or 8/6 Cal Bike

*Add 2 reps per round!

Tuesday

a) "Jetlag"
30 Minute AMRAP:

5 DB Thrusters (50s/35s)
10 Ab-mat Sit-ups
15 Calorie Row (or Bike/Ski/Air Runner)
20 Wallball (20/14) to 10'/9'

Work:Rest = 1:1

During rest periods: breath in through nose, breath out through mouth

b) Cool down breath work:
Lying supine...
1 minute box breathing 5/5/5/5 in/out mouth...
90 seconds box breathing 5/5/5/5 in nose/out mouth...
2 minutes box breathing in/out nose only.

Wednesday

a) In 12 minutes, perform 3 sets of:
4 Strict Ring Pull-ups
4 Around-the-worlds
8 Archer Ring Push-ups
8/8 Single-leg KB RDLs

b) "Buckle up"
16 Minute EMOM*:

Odd= 10sec 90deg hold + 8 Pull-ups
Even= 10m/10m Box Push Sprint

*all work to be completed <0:20

Thursday

a) "...Smile because it happened"
For Time (32min cap):

1000m Row or 800m Run
20/20 DB Hang Clean and Jerks (75/50)
1000m Row or 800m Run
20 Burpees over rower or burpees to plate
1000m Row or 800m Run
200 Double Unders

Friday

a) Every 90 Seconds x 5 rounds

4 Front-racked Barbell Walking Lunges + 1 Power Clean*

*you may build over the course of the 5 sets, but do not build heavier than able to power clean back to the rack. If your power clean is your limiter on this, slow your lunge down and control the movement. Then, really focus on being explosive in your power clean when legs are fatigued.

b) "Bank Hiest"
For Time (20min cap):

1 Lap Run or 400m Row
20 Strict Presses (45/35)
30 Squat Cleans
40 Power Snatch
2 Lap Run or 800m Row
20 Strict Presses (75/55)
30 Squat Cleans
40 Power Snatch
3 Lap Run or 1200m Row

Saturday

"Premium Subscription"
a1) 8 Minute AMRAP
8 Russian KB Swings (72/53)
8 Toes-to-bar
8 Hand-release Push-ups
8/6 Calorie Bike

Rest 4 minutes

a2) 6 Minute AMRAP
6/6 Suitcase Deadlifts (53/35)
6/6 KB Snatches
6/4 Calorie Ski or V-ups

Rest 3 Minutes

a3) 4 Minute AMRAP
4 Burpee Pull-ups
40 Double-unders

Rest 2 Minutes

a4) 2 Minute AMRAP
20/40/60m Killer Run

Strength

Day 1
a) 5 sets of:
3 Zercher Squats
8 Sandbag Squats
20m Sandbag Carry (Heavy)

b) 4 sets of:
6 Bulgarian Split Squats
6 Barbell Hip Thrusts (Heavy)

c) Accumulate: 50 Strict Toes-to-bar

Day 2
a) 5 sets of:
3 Dbl Over-hand Axel Bar Deadlifts (Heavy)
5/5 Single-leg KB Deadlifts (Heavy)

b) 4 sets of:
15 Unbroken Russian KB Swings (Heavy)
20m/20m Suitcase Carry

c) 5 sets of: 10 GHRs

Day 3
a) 5 sets of:
3 Banded KB Strict Presses

b) 5 sets of:
8 Push Presses
:30 Overhead Barbell Hold
:60 Rest

c) Accumulate: 50 GHD Sit-ups

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