Weekly CrossFit & Function Workouts 04/14/25 – 04/20/25

Monday 04/14/25
CrossFit:
A1.Back Squat x 8 reps
rest :30
A2.Weighted Plank x :20-:30
rest 2:30 minutes x 4 sets
+
3 Rounds
80 Double-Unders
40 American Kettlebell Swings (53/35)
20 Alternating Reverse Lunges with KB Goblet Hold (70/53)

Function:
A1.Landmine Squat x 8 reps
rest :30
A2. Plank x :30-:40
rest 2:30 minutes x 4 sets
+
3 Rounds
100 Single-Unders
40 Russian Kettlebell Swings (70/53)
20 Alternating Reverse Lunges with KB Goblet Hold (53/35)


Tuesday 04/15/25
CrossFit:
Handstand Push-up x 4-6 reps
rest 2 minutes x 4 sets
+
EMOM 16 Minutes
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Push-ups 10-15 reps
Minute 3 – Hollow Hold or Rock x :30
Minute 4 – 2 Wall Walks

Function:
Push Press x 6 reps
rest 2 minutes x 4 sets
+
EMOM 16 Minutes
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Push-ups 10-15 reps
Minute 3 – Hollow Hold or Rock x :30
Minute 4 – 4 Inchworms

Wednesday 04/16/25
CrossFit & Function:
On a 22 Minute running clock
AMRAP 4
Max Box Jumps
rest 2 minutes
AMRAP 4
10 DB Alt. Lunges (50/35)
5 Burpees
rest 2 minutes
AMRAP 4
Max Bike Erg Cals
rest 2 minutes
AMRAP 4
200m KB Farmer’s Carry

Thursday 04/17/25
CrossFit:
1rm Bench Press
+
1 mile run

Function:
10 rep max DB Bench Press
+
1 mile run

Friday 04/18/25
CrossFit:
Power Clean x 3 reps
rest 2 minutes x 4 sets
+
3 Rounds:
1 Min Row
rest :30
1 Min Back Squat* (from the ground)
rest :60
*Increase back squat every round
**135/75,155/95,185/125

Function:
Deadlift x 3 reps
rest 2:00 x 4 sets
+
3 Rounds:
1 Min Row
rest :30
1 Min Dual KB Front Squats
rest :60
*Increase back squat every round
**135/75,155/95,185/125

Saturday 04/19/25
CrossFit & Function:
Murph Prep Week 1/6
4 Sets
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
rest/walk :90s b/t rounds
Goal = Rounds to be +/- 5 seconds from set 1

Sunday 04/20/25
CrossFit & Function:
150-calorie bike
* Partner B Holds Plank while Partner A works
125-calorie row
* Partner B KB Farmer’s Hold while Partner A works