Weekly CrossFit & Function Workouts 04/07/25 – 04/13/25

Monday 04/07/25
CrossFit:
Front Squat x 4 reps
rest 2 minutes x 4 sets
+
3 Rounds:
10 Burpees
15/12 Calorie Row
rest 2 minutes after each round

Function:
Heels Elevated Goblet Squat x 8 reps
rest 2 minutes x 4 sets
+
3 Rounds:
10 Burpees
10 Prisoner Reverse Lunges
12/10 Calorie Row
rest 2 minutes after each round

Tuesday 04/08/25
CrossFit:
A1. 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
Deficit Push-ups

Function
21-15-9
Pull-ups
Hand Release Push-ups

Wednesday 04/09/25
CrossFit:
Power Snatch + Hang Power Snatch + High Hang Power Snatch
rest 2 minutes x 3 sets
+
Buy-in: 800m run
8 Rounds
10 Deadlifts 135/95
40 Double Unders

Function:
Snatch Grip Deadlift x 3
Rest 2 minutes x 3 sets
+
Buy-in: 800m run
10 KB/DB Deadlifts 53/35
40 Single Unders

Thursday 04/10/25
CrossFit & Function:
E2MOM 30
0-2:00 350m/250m Row
2:00-4:00 8 Toes to bar and 8 Burpees
4:00-6:00 14 Alt DB Box Step-ups 20″

Friday 04/11/25
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 04/12/25
CrossFit & Function:
Partner Kalsu!
100 Thrusters for time between you and your partner (135/95)

*Partner 1 does 5 burpeese then chips away at thrusters
*Partner 2 rests
** alt. rounds

*Done when you get to 100 total thrusters

Sunday 04/13/25
CrossFit & Function:
AMRAP 25:
Buy-In: 500m Medball Run
*pass medball to partner as needed

then with remaining time
10 Medball Chest Pass into wooden wall
10 Box Jump or Step-Overs
10 Medball Sit-ups
*alternate rounds