Weekly CrossFit & Function Workouts 05/12/25 – 05/18/25

Monday 05/12/25
CrossFit:
Tempo Back Squat x 3 reps
rest 2 minutes x 4 sets
+
Every 3 minutes for 15 minutes:
15 sit-ups
12 Box Jumps
9 Front Squats 75/55

Function:
Tempo Goblet Squat x 6 reps
rest 2 minutes x 4 sets
+
Every 3 minutes for 15 minutes:
15 sit-ups
12 Squat Jumps
9 KB Goblet Squats

Tuesday 05/13/25
CrossFit:
Push Jerk x 2 Reps
Rest 30 seconds
Handstand Hold x 30 seconds
Rest 2:00 x 4 sets
+
5 rounds for time of:
4 Wall walks
10 Push press 115/80

Function:
Half-Kneeling Arnold Press x 8-10 reps each
Rest 30 seconds
Plank Hold x 60 seconds
Rest 2:00 x 4 sets
+
5 rounds for time of:
4 Wall walks
10 DB push press 50/35

Wednesday 05/14/25
CrossFit:
Weighted Chin-up x 3-5 reps + 20 Banded Facepulls
rest 2 minutes x 4 sets
+
30 Double Unders
15 squat cleans (155/105)
24 Double Unders
12 squat cleans
18 Double Unders
9 squat cleans
12 Double Unders
6 squat cleans
6 Double Unders
3 squat cleans

Function:
Supinated Barbell row x 5 reps + 20 Banded Facepulls
rest 2 minutes x 4 sets
+
60 Single Unders
15 DB squat cleans
48 Single Unders
12 DB squat cleans
36 Single Unders
9 DB squat cleans
24 Single Unders
6 DB squat cleans
12 Single Unders
3 DB squat cleans

Thursday 05/15/25
CrossFit & Function:
Two sets for time:
Row 750/600 Meters
20 Toes to Bar
40 Alt. Box Step-ups (no weight)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Friday 05/16/25
CrossFit:
5 sets for load of:
1 snatch-grip deadlift
1 hang power snatch
1 overhead squat
rest 2 minutes between sets
+
150 DB Snatches Alt. 50/35
*50 Double Unders every 3 minutes

Function:
5 sets for load of:
1 Double KB Sumo Deadlift
1 Double KB Clean
1 Double KB Squat
rest 2 minutes between sets
+
150 Russian KB swings 53/35
*50 Double Unders every 3 minutes

Saturday 05/17/25
CrossFit & Function:
Murph Prep Week 5
For time:
800m Run
+
10 Rounds Cindy
+
800m Run
*wear vest for Cindy, take off for runs*

Sunday 05/18/25
CrossFit& Function:
Partner Sunday
For Time
400m Farmer Carry (53/35)
1200/1000m Ski Erg
400m Sandbag Walk
1200m/1000m Ski Erg