Weekly CrossFit & Function Workouts 03/17/25 – 03/24/25

Monday 03/17/25
Vivian’s Athlete of the Month
CrossFit:
A1.Front Squat x 5 reps
rest :30
A2.Deadlift x 5 reps
rest 2 minutes x 4 sets
+
EMOM 10
Even- 12 Wallball Shots (20/14)
Odd- 12 Hang Power Cleans (75/55)

Function:
A1.Heels Elevated Goblet Squat x 5 reps
A2.KB Deadlift x 5 reps
+
EMOM 10
Even- 12 Wallball Shots (20/14)
Odd- 12 DB Hang Power Cleans (50/35)

Tuesday 03/18/25
CrossFit:
Skin the cat- 8-10 minutes of “play” time
+
10-9-8-7-6-5-4-3-2-1
C2B Pull Ups
1-2-3-4-5-6-7-8-9-10
DB Floor Press (Heavy)

Function:
Skin the cat- 8-10 minutes of “play” time
+
10-9-8-7-6-5-4-3-2-1
Inverted Rows
1-2-3-4-5-6-7-8-9-10
DB Floor Press (Heavy)

Wednesday 03/19/25
CrossFit:
10 Rounds
6 Toes to Bar
12/10 Cals Bike Erg
16 DB Snatches Alt. (50/35)
rest :90 Between Rounds

Function:
10 Rounds
6 Medball Leg Raises
12/10 Cals Bike Erg
16 DB Snatches Alt. (50/35)
rest :90 Between Rounds

Thursday 03/20/25
CrossFit & Function:
0-10 min:
2,000m/1,800m Row
10-20 min:
2,000m/1600m Ski
20-25
Max Push-ups

Friday 03/21/25
CrossFit & Function:
Skill:
A1.Garhammer Raise x 6-8 reps
A2.Pallof Press x 10 reps per side
rest 2 minutes x 4 sets
+
AMRAP 15
200m run
100m Farmers Carry (53/35)
20 Sit-ups

Saturday 03/22/25
CrossFit:
30 handstand push-ups
30 deadlifts 225/155
30 ring dips
30 power cleans 135/95
30 pull-ups
30 thrusters 95/65

Function:
30 KB Z-press
30 KB Deadlifts 70/53
30 Bench Dips
30 Double KB Swings
30 Ring Rows
30 KB Thrusters

Sunday 03/23/25
CrossFit & Function:
24 Rounds
*Alt Rounds with partner
2 Hang Power Snatches (115/85)
3 Box Jumps
4 Chest to bar pull-ups