Weekly CrossFit & Function Workouts 01/20/25 – 01/26/25

Monday 01/20/25
CrossFit:
CrossFit Total
1rm Back Squat
1rm Strict Press
1rm Deadlift

Function:
3rm: Sandbag Squat
5rm: DB Z-press
10rm: KB Deadlift

Tuesday 01/21/25
CrossFit & Function:
3 Attempts at Max set of Strict Pull-ups
rest 3 minutes between attempts
*if you use a band, remember which color for retesting purposes
+
CrossFit & Function:
2,000m row Time Trial

Wednesday 01/22/25
CrossFit:
Handstand Hold: Accumulate 2 minutes
+
7 rounds:
10 OHS (75/55)
10 toes-to-bars
10 box jumps
Function:
Pike Hold on Box: Accumulate 2 minutes
+
7 rounds:
10 DB Front Squats
10 Spider Plank Crunch
12 Squat Jumps

Thursday 01/23/25
CrossFit & Function:
1 rep Max Bench Press
+
AMRAP 8
2,2,4,4,6,6 etc.
Push-ups
Ring Rows/Inverted Rows

Friday 01/24/25
CrossFit & Function:
:60 KB Farmer’s Carry
:30 rest
:60 Hollow Hold
:30 rest
:60 Burpee Broad Jumps
:30 rest
:60 Ski
:30 rest
x 5 rounds

Saturday 01/25/25
CrossFit & Function:
25 Rounds:
4 Deadlifts (185/125)
5 Toes-To-Bar
6 Wall Balls 20/14lb

Sunday 01/26/25
Teams of 2
100/80 Cal Bike Erg**
*Partner Holds Plank*
**split as needed
+
3,000ft Shuttle Run (Down and back from rig to wooden wall is 100ft)**
*Partner does wallsit while other partner Rows*