Weekly CrossFit & Function Workouts

Monday 12/09/24
CrossFit:
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 8 Lateral Box Jumps (4 per side)
Station 2 – 10 Overhead Squats (95/65)
Station 3 – 12/8 cal Bike
Station 4 – Rest

Function:
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1 – 8 lateral hops over p-bars
Station 2 – 10 Sandbag Squats 60/80
Station 3 – 12/8 cal Bike
Station 4 – Rest

Tuesday 12/10/24
CrossFit:
Ring Muscle Up x 2-3 reps
rest 2 minutes x 4 sets
+
2 minute clock:
300/250m row
Max Handstand Push-ups w/remaining time
rest 2 minutes x 4 sets

Function:
Strict Pull-up x 3 reps + Dips x 3 reps
rest 2 minutes x 4 sets
+
2 minute clock:
300/250m row
Max DB Push Press w/remaining time
rest 2 minutes x 4 sets

Wednesday 12/11/24
CrossFit/Function:
Skill: Turkish Getup x 3-4 reps per side
rest 2 minutes x 4 sets
+
EMOM – 24
Minute 1- :40 DB Farmer’s Hold
Minute 2- :40 Shuttle run
Minute 3- 12 Russian KBS (70/53)
Minute 4- rest

Thursday 12/12/24
CrossFit:
6 rounds:
1k Bike Erg
10 Back Squats (135/95) *taken from ground*
rest 3 minutes between rounds

Function:
6 rounds:
1k Bike Erg
10 Heel Elevated Goblet Squats
rest 3 minutes between rounds

Friday 12/13/24
Annie With a Twist
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 Power snatches after each round (95/65)

Saturday 12/14/24
CrossFit:
AMRAP 20
10 Squat Cleans (95/65)
20 DB Step-ups (50/35)


Function:
AMRAP 20
10 Goblet Squats (53/35)
20 DB Step-ups (50/35)

Sunday 12/15/24
With A Partner:
Buy in: 800m/600m ski
+
5 Rounds:
500ft Sandbag Carry
40 Push-ups
+
Cash Out: 800m/600m ski
*reps/row split however