Farmhouse CrossFit

CrossFit and Performance Lab

Week of August 26

CrossFit

Monday 8.26.19

TEST
a) Take 15 Minutes to build a 1RM Deadlift
Perform 3-3-2-2-2-1-1-1-1-1
Rest as needed between sets

b) 3 rounds for quality:
12 Handstand Hold Alt Shoulder Taps
6 Tempo Strict Ring-dips (31X3)
12 Ring Face-pulls
90m Farmer's Carry (72s/53s)

Tuesday 8.27.19

a) "Flow State"
Every 4 minutes x 6 rounds, alternating intervals:

KB Flow Interval (to be completed during 4 minute interval)
4 rounds of:
4 KB Deadlifts (45/25)
4 KB Goblet Squats
4 KB Russian Swings
4 KB American Swings
4/4 KB Hang Clean and Jerks
8 Alt KB Goblet Reverse Lunges

Aerobic Flow Interval
Choose one of the following and perform for 4 minutes @ nasal breathing only pace:
Run Outside
Assault Air Runner
Row
Bike
Ski
Stepper
*Must use 3 different methods for each interval

Wednesday 8.28.19

TEST redo
a) Every 2 minutes x 8 rounds:
5 Push Presses
*Building over all sets.. Hit a new 5RM PR!

b) For time:
50 power cleans (225/155)*
*on the 0:00 and every minute after, perform 5 burpees.. continue until all 50 power cleans are complete.
*Repeat same weight you used on 5/20/19

Thursday 8.29.19

TEST redo
a) "Three finger salute"
20 Minute AMRAP:
400m run or 500m row or 150 DUs
10 Front squats (135/95)
10 Strict chin-ups
300m run or 400m row or 120 DUs
10 Front squats
10 Strict chin-ups
200m run or 300m row or 90 DUs
10 Front squats
10 Strict chin-ups
100m run or 200m row or 60 DUs
10 Front squats
10 Strict chin-ups

*Pace yourself accordingly... Front squats are intended to be from the floor, and unbroken or 2 sets. Strict chin-ups do not have to be unbroken.
*Repeat same rep/movement/weight scheme you performed on 6/4/19.

Friday 8.30.19

a) 3 sets of:
6/6 Rear-foot Elevated Bulgarian Split Squats (@BW) (Tempo 5551)
:20/:20 Single-arm and Single-leg Crossbody High Plank
6/6 Cross-body Knee-to-elbow
:60/:60 RNT Laterally Banded ISO Lunge Hold

b) "Yellow, Red, Go"
5 Minute AMRAP
10 Australian Pull-ups
10 Ab-mat Sit-ups

Rest 2 Minute

5 Minute AMRAP
12 Alt DB Snatches (50/35)
6 DB OH Walking Lunges*

*Switch OH arm each round

Saturday 8.31.19

a) "Heartless"
With a partner, perform* (33min cap):

Buy in: 100/80 Calorie Bike

30 DB Box Step-overs (24"/20") (50s/35s)
60 Box Jumps
90 Plyo-Push-ups
60 Box Jumps
30 DB Box Step-overs

Cash-out: 100/80 Calorie Bike

*Only one partner working at a time.

Sunday 9.1.19

Partner/Team WOD!

Strength

Day 1

a) 5 sets of:
2 Zercher Squats
8 Thrusters (Heavy)
20m Sandbag Carry (HEAVIER)

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

c) Accumulate: 50 Strict TTB

Day 2

a) 5 sets of:
2 Banded KB Strict Presses

b) 5 sets of:
10/10 DB Strict Presses
10 Rear Delt Flys
Rest 1 minute between sets

c) Accumulate: 50 GHD Sit-ups

Day 3

a) 5 sets of:
2 Banded KB Strict Presses

b) 5 sets of:
10/10 DB Strict Presses
10 Rear Delt Flys
Rest 1 minute between sets

c) Accumulate: 50 GHD Sit-ups

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