Farmhouse CrossFit

CrossFit and Performance Lab

Week of September 9

CrossFit

Monday 9.9.19

a) "Validated"
EMOMx25
M1 - 6 Clusters (135/95)
M2 - 9 Bar-facing Burpees
M3 - 6 Hang Power Snatches
M4 - 9 Chest-to-bar Pull-ups
M5 - Rest

Tuesday 9.10.19

a) 3 sets of:
10m/10m Banded Lateral Bear Crawl
:20/:20 Star-plank
10 BB or DB Glute Thrusts (supported on bench)

b) "Sugar High"
For time (18min cap):
2 Lap Run
40 Russian KB Swings (72/53)
40/32 Cal Bike
40 KB Goblet Squats
2 Lap Run
40 Russian KB Swings

Wednesday 9.11.19

a) 4 sets of:
7/7 Single-arm Supported Bent-over DB Rows (Heavy)
:20 Max Effort Battle Ropes
50 Double-unders
Rest :45-:60

b) Rowing Intervals (20min cap)
2x500m
2x300m
2x100m
Rest 1:1 between sets
*Increase pacing equal to or greater than :02/500m per every set.

Thursday 9.12.19

a) 5 sets of (building in #):
5/5 Landmine Split Squats
Rest :60-1:30 between sets
*These can be heavy!

b) "Cindy's Ugly Sibling"
15 rounds for time (10min cap):
3 Strict Pull-ups
5 Push-ups
7 Air-squats

Friday 9.13.19

a) "Beef Cake"
20 Minute AMRAP
40 Single-arm DB Power Cleans (50/35)
25 Toes-to-bar
10 Calorie Any Machine

*split SA DB cleans as needed between arms
*keep same machine entire wod

Saturday 9.14.19

a) "Frenzy Flow" (30min cap)
With a partner, perform the following:

21-15-9
Devil's Presses (50s/35s)
Alt Partner Single DB Box Step-ups (24"/20")

Directly into ->

1-2-3
Lap Run w/ DB (both partners together)
20-40-60
Single-arm DB Push Presses

Directly into ->

3 Rounds of:
10 Synchro Alt DB Snatches
10 Alt Partner Box Jumps (24"/20")

Sunday 9.15.19

Partner/Team WOD!

Strength

Day 1

a) Build to a 1RM Zercher Squat

b) 3 sets of:
3 Front Squat @ 80% of Zercher Squat
20/16 Calorie Bike

c) Accumulate: 50 Barbell Ab Roll-outs

Day 2

a) Build to a 1RM Axel Bar Deadlift

b) 3 sets of:
3 Deadlifts @ 80%
40m Farmers Carry

c) 5 sets of:
10 GHRs

Day 3

a) Build to a 1RM Strict Press

b) 3 sets of:
10/10 Single-arm DB Presses
10 Strict Pull-ups

c) Accumulate: 50 GHD Sit-ups

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