Weekly CrossFit & Function Workouts 01/06/25-01/12/25

Monday 01/06/25
CrossFit:
Back Squat x 3 reps
rest 2 minutes x 4 sets
+
4 Rounds for Time:
400 Meter Row
12 Thrusters (75/55)

Function:
Heels Elevated Dumbell Squat x 8 reps
rest 2 minutes x 4 sets
+
4 Rounds for Time:
400 Meter Run
12 DB Thrusters


Tuesday 01/07/25
CrossFit & Function:
Pause Bench Press x 3 reps
rest 2 minutes x 4 sets
+
“Half Holy Trinity”
15 minute AMRAP
Pull-ups
Push-ups
Dips
Wednesday 01/08/25
CrossFit:
Deadlift x 4 reps
rest 2 minutes x 4 sets
+
10 Rounds
6 Double Hang DB Snatches (50/35lb)
6 DB Front Squats (50/35lb)
6 Box Jumps (24/20in)

Function:
RDL x 8 reps
rest 2 minutes x 4 sets
+
10 Rounds
6 American KBS
6 Goblet Squats
6 Jump Squats


Thursday 01/09/25
CrossFit & Function:
EMOM 30
Minute 1: 10/7 Cal Row
Minute 2: 12 Sit-ups
Minute 3: :40s Shuttle Run


Friday 01/10/25
CrossFit:
Strict HSPU x 3-5 reps
rest 2 minutes x 4 sets
+
6 Rounds For Time:
9 Push Press@95/65
12 Burpees

Function:
Seated Barbell Press x 5 reps (Done on Bench facing rack)
rest 2 minutes x 4 sets
+
6 Rounds
9 DB Push Press (50/35)
12 Burpees


Saturday 01/11/25
CrossFit:
Build to a heavy power snatch in 12 minutes
+
1-2-3-4-5-6-7-8-9-10 reps for time of:
Hang Power Snatches (95/65)
Ring Dips/Straight Bar Dips

Function:
Snatch Grip Deadlift x 4 reps
rest 2 minutes x 3 sets
+
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls (75/55)
Bench Dips/Box Dips


Sunday 01/12/25
CrossFit & Function:
AMRAP 25:
12/10 Calories of Rowing
10 Box Jump or Step-Overs
10 Medball Sit-ups
*alternate rounds