Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 16

CrossFit

Monday 9.16.19

a) Take 5-8 minutes to warm-up backsquats, then perform:
4 sets of 8 Backsquats*

*only allowed 1 jump in # within the 4 sets
*Work at approximately 75-78% of 1RM backsquat

b) Perform 4 sets of:
15m/15m Mixed KB Farmers/OH KB Carry (53s/35s)
30 Russian KB swings (53/35)
5 Slamball Slams (40/25)
Rest 1 minute between sets

Tuesday 9.17.19

a) Take 16 minutes to perform 2 sets of:
10 DBL DB Z-presses
20 DBL DB Walking Lunges
10 Lateral DB Delt Raises
10 DBL DB Squats
10 Push-ups
10 Ring-rows
10 DB Bicep Curls
10 DB Skull Crushers

b) "Fran" (9min cap)
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday 9.18.19

a) "Food Baby"
28 Minute EMOM (4 rounds):
M1: 14 Goblet Squats (72/53)
M2: 21 American KB Swings
M3: 14 Cal Ski
M4: 21 Abmat sit-ups
M5: 14 Cal Row
M6: 63 Double-unders
M7: Rest

Thursday 9.19.19

a) "Satan's Sauna" (30min cap)
2 Rounds for time:
1200/900m Row
5 Powercleans (225/165)
1.5/1.2 Mile Bike
5 Powercleans
800m Run
5 Powercleans

Friday 9.20.19

a) "The efFHect"

10minute AMRAP
3-6-9-12-15... and onward...
Wallballs (30/20)
Toes-to-bar

Rest 3 minutes

7minute AMRAP
11 Deadlifts (135/95)
11 Box Jumps (24/20)

Saturday 9.21.19

a) "Talent Show" (28min cap)
Perform the following with a partner:

800m Run (P1 and P2 together)

Then, 10 alternating rounds of:
2 Man Makers (50s/35s)
5 Strict Pull-ups
5 Burpees over rower

Directly into: 250/200cal Row (total calories between P1 and P2)

Sunday 9.22.19

Partner/Team WOD!

Strength

Day 1

a) Take 20 minutes to establish a 1RM Snatch

b) Perform 3 sets of the following complex @ 70% of ^:
1 Power Snatch
2 Snatch
3 Overhead Squat

c) Accumulate: 50 Barbell Roll-outs

Day 2

a) Take 20 minutes to establish 1RM Clean and Jerk

b) Perform 3 sets of the following complex @ 70% of ^:
1 Power Clean
2 Cleans
3 Jerks

c) Accumulate: 5 Minute Ring Plank

Day 3

a) Take 20 minutes to establish 5RM Front Squat

b) 5 sets of:
10/10 Bulgarian Split Squats
10 Barbell Hip Thrusts

c) Accumulate: 50 GHD Sit-ups

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