Weekly CrossFit & Function Workouts 05/19/25 – 05/25/25

Monday 05/19/25
CrossFit:
Back Squat x 10 reps
rest 3 minutes x 3 sets
+
On a 2-minute clock for 5 rounds, complete:
50ft walking Lunges
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds

Function:
Sandbag Squats x 10 reps
rest 3 minutes x 3 sets
+
On a 2-minute clock for 5 rounds, complete:
50ft walking lunges
30 anchored sit-ups
Max KB Squat cleans in the remaining time

Rest 1 minute between rounds

Tuesday 05/20/25
Duc’s AOTM
CrossFit:
A1. Strict Handstand Push-ups x 5 reps
A2. Supinated Barbell Row x 5 reps
rest 2 minutes x 4 sets
+
100 DB Floor Press 50/35
*10 Box Jumps every time you break

Function:
A1. Strict Press x 5 reps
A2. Supinated Barbell Row x 5 reps
rest 2 minutes x 4 sets
+
100 DB Floor Press 50/35
*10 P-bar hops every time you break

Wednesday 05/21/25
CrossFit:
CrossFit Games Open Event 22.2
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (225/155 lbs)
Burpees
*Cap 15 minutes*

Function:
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
KB Deadlift 70/53
Burpees
*Cap 15 minutes*

Thursday 05/22/25
CrossFit & Function:
AMRAP 6
400m/300m Ski
500m/400m Row
max sit-ups w/remaining time
rest 3 minutes x 3 sets

Friday 05/23/25
CrossFit:
Power Clean 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
Bike Erg
500m, rest 1 min
1,000m, rest 2 min
1,500m, rest 3 min
2,000m, rest 4 min
1,500m, rest 3 min
1,000m, rest 2 min
500m

Function:
Deadlift 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
Every 2 minutes for 14 Minutes
Station 1- 750/600m bike Erg
Station 2- 200ft Reverse Sled Drag (moderate weight to keep it moving)

Saturday 05/24/25
CrossFit & Function:
MURPH
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*With a 20lb weighted vest*

Sunday 05/25/25
CrossFit & Function:
Then…
8 Rounds
5 Single Arm KB Swings per arm 25/35
20 AB Mat Sit ups
30 DU’s/60 single unders
*alt rounds