Weekly CrossFit & Function Workouts 02/03/25 – 02/09/25

Monday 02/02/35
CrossFit:
Tempo Front Squat (3 second eccentric) x 3 reps
rest 2 minutes x 4 sets
+
4 Rounds
16 Box Jumps 24/20
8 OHS 115/85
 
Function:
Tempo Double KB Front Squat (3 seccond eccentric) x 3-5 reps
rest 2 minutes x 4 sets
+
4 Rounds:
16 Box Step Overs
8 Sandbag Squats 100/80


Tuesday 02/04/25
CrossFit:
Ring Muscle-up x 2-3 reps
rest 2 minutes x 3 sets
*jumping ring muslce-up allowed
+
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row
 
Function:
Dips x 5 reps
rest 2 minutes x 3 sets
+
Function:
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row


Wednesday 02/05/25
CrossFit:
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind The Neck Push Press
rest 3 minutes after each set
 
Function:
5 Rounds For Load
Complete 7 Unbroken Sets of this Dumbell complex:
1 DB Power Clean
1 DB Squat
1 DB Push Press
1 DB Squat
1 DB Push Press
rest 3 minutes after each set


Thursday 02/06/25
CrossFit:
Ring Support Hold x :30
rest :90 x 3 sets
+
10 rounds for time of:
500m Bike Erg
5 Pull-ups
rest 2 minutes between rounds
 
Function:
Ring Support Hold x :30
rest :90 x 3 sets
+
10 rounds for time of:
500m Bike Erg
5 Strict Pull-ups
rest 2 minutes between rounds


Friday 02/07/25
CrossFit & Function:
Ski 500/400
Then…
6 rounds for time of:
24 squats
24 Push Press (65/45)
24 walking lunge steps
Then…
Ski 500/400


Saturday 02/08/25
CrossFit & Function:
AMRAP in 20 minutes of:
10 Burpees
10 Deadlifts (185/125 lb)
50 Double-Unders


Sunday 02/09/25
CrossFit & Function:
20 Rounds Alt. w/Partner
2 Wall Walks
4 Pull-ups
8 Sit-ups
100ft KB Farmer’s carry