Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 23

CrossFit

Monday 9.23.19

a) Take 14 minutes to perform 3 sets of:
5/5 Single-arm Pronated Australian Pull-ups
:15 Peg Board 90/90 Iso-hold
10 Banded Pull-aparts
5 Ab-walkouts
Rest/walk between mvmts

b) "Ready to Rumble"
For time (12min cap):
75/60 Calorie Row
60 KB Deadlifts (53s/35s)
30 KB Shoulder-to-OH

Tuesday 9.24.19

a) Take 16 minutes to warm-up and perform 4 sets of:
10 Landmine Squats @ tempo 31X1

b) "S'all Good"
Every 4 minutes for 12 minutes (3 rounds):
20/15 Cal Echo Bike
10m/10m DB OH Walking Lunges (50/35)

Wednesday 9.25.19

a) Take 5 minutes to warm-up movements, and then perform 3 sets of:
5/5 Single-arm DB Bench Presses (Heavy)
10 Push-ups AFAP
Rest as needed between sets

b) "Saved by the Bell"
0:00-5:00
For Time:
100 Russian KB Swings (53/35)

5:00-10:00
EMOM x 5
5 Strict Chin-up
2 SHSPU

10:00-15:00
For Time:
50 Burpees

Thursday 9.26.19

a) "Penn"
Every :90 for 30 Minutes (5 rounds)
Station 1 - 5 Power Clean and Jerks (185/135)
Station 2 - :45 Max Double-under Effort
Station 3 - 5 TTB + 5 C2B Pull-ups + 1 BMU
Station 4 - Run 200m

Friday 9.27.19

a) Perform 2 sets of the following:
30m/30m Single-arm KB OH Carry (heavyish)
3/3 Turkish Get-ups (mediumish)
12 Barbell Goodmornings (45/35)
6/6 Barbell Whirly Dirlies
Rest/walk between movements

b) "Take the Stairs"
16 Minute AMRAP*
16/12 Calorie Machine (bike/row/ski/runner)
12 Snatches (95/65)
16/12 Calorie Machine
12 Overhead Squats

*Add 2 reps/round

Saturday 9.28.19

a) "Partners in Prime" (32min cap)
With a partner, perform the following:

Buy In:
1 Mile Run (split as 200m intervals)

then, for time:
40-30-20-10 (split as needed)
Wallballs (30/20)
KB Sumo Deadlifts (72/53)

Cash-out:
80 Partner over-unders (split as needed)

Sunday 9.29.19

Partner/Team WOD!

Strength

Day 1

A. Snatch
5x4 @65%
4x4 @70%

B. 4 Sets
5 Back Squats @75%
20 Wall Balls 20/14

C. 50 BB Roll Outs

Day 2

A. Clean & Jerk
5x3 @70%
5x2 @75%

B. 4 Sets
5 Push Presses @75%
5 Wall Walks

C. Accumulate 5 Min Ring Plank

Day 3

A. Front Squat
5x5 @90% of 5RM

B. 5 Sets
5/5 Bulgarian Split Squats heavy
20 Hip Thrusts light and fast

C. 5x10 Strict TTB

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