Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 2

CrossFit

Monday 9.2.19

CLOSED Labor Day Holiday

Tuesday 9.3.19

a) Take 7 minutes to warm up barbell backsquat, then perform:
3 sets of 10 Backsquats*
Rest 1-2 minutes between sets

*only allowed 1 jump in # within the 3 sets
*Work at approximately 70-72% of 1RM backsquat
*absolutely no fails today

b) "Cool Runnings"
EMOM x 15
M1: 20 Medball Squat Cleans (20/14)
M2: 250/200m Ski Erg
M3: 20 Medball Abmat Sit-ups
M4: 250/200m Air Runner
M5: Rest

Wednesday 9.4.19

a) Perform 4 sets of:
4/4 KB Windmills
8/8 Single-arm KB Strict Presses
12 Rower Pike-ups
Rest-walk between movements

b) "Pirate's Party"
14 Minute AMRAP
3-6-9-12-...
Hang Power Cleans (165/115)
Calorie Row

Thursday 9.5.19

a) Perform 3 sets of:
5/5 Pallof presses holding light DB w/ Reverse Lunge
L-Sit Box Dips, 1-2 reps short of failure
10/10 Powell Raises
Rest-walk between movements

b) "Me Oh My"
6 rounds for time:
16/12 Calorie Bike
16 Single-arm OH Walking Lunges (75/50)
48 Double-unders

*20 minute cap

Friday 9.6.19

a) Breath work/warm-up:
1 Lap Run/Effort, where you move only when lungs are totally empty*

*To begin, perform 5 belly breaths, then move directly into 5 reps of 5 second box breathing. Compose yourself, take 1 large inhalation, then exhale all of your air. At the total expiration point, run as far as you can until you get the urge to breath again. Once you breath, you stop. Take 2 breaths, exhale all air after 2nd breath and run again.
*Long story short: Run when your lungs are empty, stop running to breath, only get 2 breaths between efforts.

b) Utilize 8-10 minutes to practice BMU progressions: kip swing, bar to hip, turn over, press out, etc etc etc

c) "Deep Blue"
10 Minute AMRAP
4 BMU
6 Dual KB Thrusters (53s/35s)
4 Box jump-overs (30"/24")
Rest 1:1, nasal breathing only during rest period

Saturday 9.7.19

a) "Body Armor"
With a partner, perform:

Buy in: 4 Lap Run

Then,
3 rounds of:
60 Wallballs (20/14)
40 Toes-to-bar
20 Deadlifts (275/175)

Cash out: 4 Lap Run

Notes:
-32 minute time cap
-1 Lap ~ 300m
-Only 1 partner working at a time. When performing the run, tag partner after 1 lap/300m portion
-Split rep scheme as needed

Sunday 9.8.19

Partner/Team WOD!

Strength

Day 1

Deload
a) 5 sets of:
5 Zombie Squats @ 70% 1RM Front Squat
20 Unbroken Wall Balls

b) 3 sets of:
21/17 Calorie Bike
40m Sandbag Carry

c) Accumulate: 50 Toes-to-bar

Day 2

Deload
a) 5 sets of:
5 Sumo Deadlifts @ 70%
20/20 Banded Leg Curls

b) 5 sets of:
10m Death March
10 DB Deadlifts

c) 5 sets of:
10 GHRs

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