Monday 01/13/25
CrossFit:
Pause Front Squat x 3 reps (2 seconds)
rest 2 minutes x 4 sets
+
Every :90 for 9 minutes (6 sets)
1 Wall Walk
3 Deadlifts
5 Toes to Bar
Function:
Pause Double KB Front Squat x 3 reps (2 seconds)
rest 2 minutes x 4 sets
+
Every :90 for 9 minutes (6 sets)
1 Wall Walk
3 Deadlifts
5 Toes to Bar
Tuesday 01/14/25
CrossFit & Function:
Liz’s Pump AOTM
A1. Close Grip Bench Press x 8 reps
rest :30
A2. Supinated Barbell row x 8 reps
rest 1:30 x 4 sets
+
21-15-9
Pull-ups
HandStand Push-ups
Function
21-15-9
Pull-ups
Hand Release Push-ups
Wednesday 01/15/25
CrossFit:
21-18-15-12-9-6-3
Back Squats 135/95 (from the floor)
Plate Sit-ups
Box Jumps
Function:
21-18-15-12-9-6-3
Sandbag Squats
Sit-ups
Box Jumps
Thursday 01/16/25
CrossFit:
Strict Press x 4 reps
rest 2 minutes x 4 sets
+
50 Cal Row
50 DB Snatches Alt. (50/35)
50 Cal Ski
50 SA DB Push Press (50/35)
*For bigger classes, start group 2 on Ski Erg
Function:
8 Half Kneeling Arnold DB Press per side
rest 2 minutes x 4 sets
+
50 Cal Row
50 DB Snatches Alt. (50/35)
50 Cal Ski
50 SA DB Push Press (50/35)
*For bigger classes, start group 2 on Ski Erg
Friday 01/17/25
CrossFit & Function:
EMOM 24
Min 1:100ft Sled Drag
Min 2: 200ft SB Carry (to stairs and back into Main Room)
Min 3: 8 Burpee Broad Jumps
Min 4: rest
Saturday 01/18/25
CrossFit:
For Time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (95/65)
2-4-6-8-10-12-14-16-18-20
Bike Erg Cals
*start one group on Clean and Jerks and one group on Ski Erg*
Function:
For Time:
10-9-8-7-6-5-4-3-2-1
DB Power Clean and Jerk (50/35)
2-4-6-8-10-12-14-16-18-20
Bike Erg
Sunday 01/19/25
CrossFit & Function:
AMRAP 30:
Partner A: AMRAP (Cals) Rowing
Partner B: 600ft Shuttle Run + 10 Double KB Push Press (35/20)