Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 30

CrossFit

Monday 9.30.19

a) "Pick Me"
35 minute EMOM (5 sets total)
M1 - 12 Deadlifts (225/155)
M2 - 200/160m Ski Erg
M3 - 20m Walking Lunges
M4 - 4 Power Cleans (225/155)
M5 - 20 Air Squats
M6 - :60 Echo Bike @ 300+/225+ Watts
M7 - Rest

Tuesday 10.1.19

a) Midline Work
3 Rounds for Quality (12mins):
30m/30m DB Suitcase Carry (HEAVY)
30m Perfect Bear Crawl w/ lacrosse ball on back
:30/:30 Single-arm Ring Row Iso Hold @ Contraction

b) "Pumpkin Spice $4.95"
4 Rounds For Time (15min cap):
9 Cluster Wallballs (20/14)
5 Single-arm DB Shoulder-to-overhead R (50+/35+)
9 Cluster Wallballs (20/14)
5 Single-arm DB Shoulder-to-overhead L (50+/35+)
95 Double-unders

Wednesday 10.2.19

a) "Nosebleed Section"
30 Minute AMRAP
250/200m Row
5 Backsquats @ 75%
5 Box Jumps (30"/24")
:60 Rest

Thursday 10.3.19

a) Take 10-12 minutes to practice BMU/Pull-up Progressions

b) "Fly High"
6 Rounds for time (20min cap):
16 Alt DB Snatches (50/35)
12 Toes-to-bar
8 Alternating DB Devil's Presses (50/35)
4 Bar/Ring Muscle-ups

Friday 10.4.19

a) Every 1:15 for 10 Minutes, perform the following:
1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats*

*Building over the course of 8 sets.

b) "Hail Mary"
For time (15min cap)
20-15-10-5
Squat Snatches (95/65)
Chest-to-bar Pull-ups

Saturday 10.5.19

a) "Half-life"
With a partner, perform the following for time (32min cap):

800m Run (together)
400 Double-unders
200 Cal Row
100 Ab-mat Sit-ups (together)
50 Cal Bike
25 Synchro Burpees

Sunday 10.6.19

Partner/Team WOD!

Strength

Day 1

a) Snatch
5x3 @70%
5x2 @75%

b) Backsquat
2 supersets of:
4 Backsquat @ 75%
20 Alt Jumping Lunges

then,
2 supersets of:
4 Backsquats @80%
14/10 Cal Bike

c) Accumulate:
50 Barbell Roll-outs

Day 2

a) Clean and Jerk
5x2 @75%
5x1 @80%

b) Perform 4 sets of:
10 Push Presses @ 60%
5/5 Javelin Presses

c) Accumulate:
5min Ring Plank

Day 3

a) Work to a 4RM Front Squat

b) Perform 5 sets of:
10/10 Bulgarian Split Squats (light and fast)
8 Hip Thrusts (HEAVY)

c) Perform:
5x10 GHD Sit-ups

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