Monday 10/28/24
Crossfit & Function:
Farmer’s Carry 6x50ft
*use farmer’s handles to go as heavy as possible
**goal is to not drop handles in 50ft
+
Crossfit:
In 3 minutes, complete:
12 Hang Power Cleans (115/85)
9 back squats (115/85)
Max-calorie bike in remaining time
rest 3 Minutes between rounds x 3 rounds
Function:
In 3 minutes, complete:
12 DB Hang Power Cleans
9 DB Front squats
Max-calorie bike in remaining time
rest 3 Minutes between rounds x 3 rounds
Tuesday 10/29/24
Crossfit:
Handstand Push-up x 6-8 reps
rest 2 minutes x 3 sets
Function:
Wall Walk x 3 reps
rest 2 minutes x 3 sets
Crossfit & Function:
EMOM 16 Minutes
Minute 1 – Tempo Push-Ups x 10 reps (2 second Eccentric)
Minute 2 – 12 KB Push Press (35/25)
Minute 3 – 100ft KB Overhead Carry
Minute 4 – 15 Plate Sit-ups
Wednesday 10/30/24
Crossfit:
10 Rounds
6 Toes to Bar
12/10 Cals Bike Erg
24 Double Unders
rest :90 Between Rounds
Function:
10 Rounds
6 Lying Medball Leg Raises
12/10 Cals Bike Erg
48 Fast Feet to a Plate
rest :90 Between Rounds
Thursday 10/31/24
CrossFit:
Lynee:
5 Rounds Max Reps:
Bodyweight Bench Press
Pull-ups
rest at least 3 minutes between rounds
Function:
5 Rounds
Max Reps DB Floor Press (50/35)
Max Reps Pull-ups
rest at least 3 minutes between rounds
Friday 11/01/24
CrossFit:
Back Squat x 1 rep
rest 2 minutes x 6 sets
+
1-2-3-4-5-6-7-8-9-10 reps for time:
DB Squat, 50/35lbs.
* 5 box jumps after each round
Function:
Zombie Squat x 5 reps
rest 2 minutes x 4 sets
+
1-2-3-4-5-6-7-8-9-10 reps for time:
KB Goblet Squats *5 broad jumps after each set
Saturday 11/02/24
Crossfit & Function:
AMRAP 5:
6 SHSPU
6 DB Thrusters 50/35
30 DU’s
Rest 2 min x 4 sets
Sunday 11/03/24
In Teams of 2 Complete:
Buy in:
1,000m/800m row
Then…
20 Rounds
(10 Rounds EACH)
7 Unbroken Devil’s Press
Complete the work in I Go – You Go format