Weekly CrossFit & Function Workouts 05/05/24 – 05/11/25

Monday 05/05/25
CrossFit:
Barbell Reverse Lunge x 10 reps alt.
rest 2 minutes x 3 sets
+
On a 12-minute clock, complete:
2,000m/1,800m Bike Erg
75 wall-ball shots
Max burpee box jump-overs
*stagger start by 5 minutes

Function:
Alt. DB Reverse Lunges x 10 reps
rest 2 minutes x 3 sets
+
On a 12-minute clock, complete:
2,000m/1,800m Bike Erg
75 wall-ball shots
Max burpee box step-overs
*stagger start by 5 minutes

Tuesday 05/06/25
CrossFit:
Push Jerk x 3 reps
rest 2 minutes x 4 sets
+
AMRAP 12
3 ring Dips
6 right-arm DB snatches
6 left-arm DB snatches
9 V-ups

Function:
Push Press x 3 reps
rest 2 minutes x 4 sets
+
AMRAP 12
3 Box Dips
6 right-arm DB snatches
6 left-arm DB snatches
9 Sit-ups

Wednesday 05/07/25
CrossFit:
Weighted Pull-up x 2-3 reps
rest 2 minutes x 4 sets
+
Ten rounds for time:
6 Alt. Jumping Lunges
8 Front Squats 75/55

Function:
Feet Elevated Ring Rows x 5 reps
rest 2 minutes x 4 sets
+
Ten rounds for time:
6 Tuck Jumps
8 Goblet Squats 53/35

Thursday 05/08/25
CrossFit & Function:
Every 6 minutes, for 36minutes (5 sets) for times:
20/15 Calories of Bike
300 Meter Row
10 Toes to Bar
*start one group on bike and one group on row


Friday 05/09/25
CrossFit & Function:
7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts
Rest 2 minutes between sets
+
:30 Ski Erg SPRINT Max Cal/hr
rest :90 x 3 rounds

Saturday 05/10/25
CrossFit & Function:
Murph Prep Week 4/6:
For time:
75 Pull-Ups
150 Push-Ups
225 Air Squats
1 Mile Run
*all done with 20# vest*

Sunday 05/11/25
CrossFit & Function:
Teams of 2
100/80 Cal Bike Erg
*Partner Holds Plank*
+
100 Alt. DB Power Snatches (50/35) (split however)
+
1500/1200m Row
*Partner does wallsit while other partner Rows*