Weekly CrossFit & Function Workouts 01/26/25 – 02/02/25

Monday 01/27/25
CrossFit:
8 sets (for quality)
1 HEAVY Front Squat (from rack)
8 HIGH Box Jumps
rest 2:30 minutes after each set

Function:
8 sets (for quality)
3 HEAVY Sandbag Squat
8 Broad Jumps
rest 2:30 minutes after each set

Tuesday 01/28/25
CrossFit & Function:
Gymnastics Skill:
A1.Wall Walk x 2-3 reps
rest :30
A2. Front Lever x :5-:10
rest :90 x 3 sets

EMOM 12
1-8 Single-Arm DB Push Press + 100ft OH Carry (left) (50/35)
2- 8 Single-Arm DB Push Press + 100ft OH Carry (right)
3-14 Seated Band Rows
4- :30 L-Tuck or L-Hang Hold

Wednesday 01/29/25
CrossFit & Function:
KB Windmills x 5 per side
rest 2 minutes x 4 sets
+
Buy-in: 1,500m/1,200m Bike Erg
5 Rounds
10 KB/DB Deadlifts
40 Double Unders

Thursday 01/30/25
CrossFit
“ANGIE”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Function:
100 Ring Rows
100 DB Bench Press
100 Sit-ups
100 Air Squats

Friday 01/31/25
CrossFit:
Push Jerk x 1 rep
rest 2 minutes x 6 sets
+
EMOM 12
1-Ski x 10/7 cal (SPRINT)
2-6 SA Devil’s Press (3/arm) (50/35)

Function:
Push Press x 1 rep
rest 2 minutes x 6 sets
+
EMOM 12
1-Ski x 10/7 cal (SPRINT)
2- 12 Russian KBS (53/35)

Saturday 02/01/25
CrossFit:
AMRAP 14
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders

Function:
AMRAP 14
7 Pull-ups
50 Wall Ball Shots (20/14 lb)
200 Single-Unders
*2 heats, open style

Sunday 02/02/25
20 Rounds:
5 Burpees
10 KB Deadlifts
200ft KB Farmer’s Carry (to stairs and back)
Alt.rounds with Partner