Weekly CrossFit & Function Workouts 04/21/25 – 04/27/25

Monday 04/21/25
CrossFit:
1 1/4 Front Squats x 3 reps
rest 2 minutes x 5 sets
+
For max reps:
30 sec- Double Unders
Rest 30 sec
30 sec- Front Squats (115/80)
Rest 30 sec
30 sec- T2B
Rest 30 sec
x 3 rounds

Function:
Sandbag Squat (heavy) x 3-5 reps
rest 2 minutes x 5 sets
+
For max reps:
30 sec- Single Unders
Rest 30 sec
30 sec- DB Squats, 50/35lbs.
Rest 30 sec
30 sec-Lying Leg Raises
Rest 30 sec
X 3 rounds

Tuesday 04/22/25
CrossFit:
Strict HSPU x 5-6 reps
rest 2 minutes x 4 sets
+
6 Rounds for Time
500m Bike Erg
5 Renegade Rows (Push Up/Row/Push Up/Row)
rest 2 minutes after each round

Function:
KB-Z press x 6-8 reps
rest 2 minutes x 5 sets
+
6 Rounds for Time
500m Bike Erg
10 DB Floor Press
5 DB Bent Over Rows
rest 2 minutes after each round

Wednesday 04/23/25
CrossFit:
A.
In 15 minutes build to today’s 1RM Power Clean
B.
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (95/65)
Box Jumps (24/20)

Function:
A.
In 15 minutes complete 4 sets x 8 reps of Romanian Deadlifts
B.
10-9-8-7-6-5-4-3-2-1
Russian KBS 70/53
V-ups
*20 Single Unders after every round

Thursday 04/24/25
CrossFit & Function:
Every 5 minutes for 30 Minutes
Intervals 1,3,5
Row 500m/400m
10 KB Side Bends per side
Intervals 2,4,6
Ski 400m/300m
10 Plank Up-downs

Friday 04/25/25
CrossFit:
Strict Press x 5 reps
rest 2 minutes x 4 sets

Function:
Seated KB Press x 6-8 reps
rest 2 minutes x 4 sets

CrossFit & Function:
Randy
For time:
75 Power Snatches (75/55)

Saturday 04/26/25
CrossFit & Function:
Murph Prep Week 2/6
A. EMOM 6
Minute 1: 5-8 Scap Pull Ups + 5-8 Beat Swings
Minute 2: :30s Calve Raises

B. For Time
500m Run
50 Pull Ups
100 Push Ups
150 Air Squats
500m Run
@ 80% effort

Sunday 04/27/25
CrossFit & Function:
Groups of 2:
AMRAP 25:
1000m Ski
50 Situps *done together*
30 DB Power Cleans (50/35)
20 Burpees