Monday 07/07/25
CrossFit:
3 Power Snatches
rest :15
3 High Box Jumps
rest 2 minutes x 5 sets
+
2 Rounds
30 Toes to Bar
30 DB Box Step-ups 20″ 50/35
Cap:15 miniutes
Function:
3 DB Hang Power Snatches per arm
rest :15
3 Tall Box Step-ups or Low Seated Jumps (focus on fast hip extension)
rest 2 minutes x 5 sets
+
2 Rounds
30 Hanging Knee Raises or V-ups
30 DB Box Step-ups (20″, 50/35 or scaled load)
Cap: 15 minutes
Tuesday 07/08/25
CrossFit & Function:
Gun Show
3 Rounds:
Max Unbroken Deficit Push-ups
into
30 Banded Tricep Pressdowns
rest 2 minutes between sets
+
CrossFit:
Helen
3 Rounds
400m run
21 KBS 53/35
12 Pull-ups
Function:
3 Rounds For Time:
400m run
21 Russian KB Swings (light/moderate)
12 Jumping Pull-ups
Wednesday 07/09/25
CrossFit:
A1.DB Upright Row x 10 reps
A2. Prone Bench Y raises x 10 reps
rest 2 minutes x 4 sets
+
AMRAP 6
150 Double Unders
30 Push Press 115/85
Max Burpees remaining time
rest 2 minutes
+
AMRAP 6
100 Double Unders
20 Push Press 115/85
Max Burpees remaining time
Function:
A1. DB Upright Row x 10 reps (light/moderate load)
A2. Prone Bench Y raises x 10 reps
Rest 2 minutes x 4 sets
+
AMRAP 6:
300 Single Unders
30 DB Push Press (light/moderate pair)
Max Burpees (remaining time)
Rest 2:00
+
AMRAP 6:
200 Single Unders
20 DB Push Press
Max Burpees (remaining time)
Thursday 07/10/25
CrossFit & Function:
Core:
15 High to Low Band Chops per side
15 KB Side Bends Per Side
rest 1 minute x 3 sets
+
8 rounds:
1 minute bike erg cals
rest:30
1 minute row cals
rest:30
1 minute Shuttle Runs
rest:30
Friday 07/11/25
CrossFit & Function:
EMOM x 30
Minute 1 – 100ft SB Carry
Minute 2 – 8 Renegade rows w/o pushup
Minute 3 – Heavy KB Farmer’s Hold x 20-30 seconds
Minute 4 – :20 Hanging L-Tuck
Minute 5 – Rest
Saturday 07/12/25
CrossFit:
Deadlift x 5 reps
rest 2 minutes x 4 sets
+
10 Rounds
1 Devil Press (50/35lb)
2 DB Thrusters (50/35lb)
3 Burpee Box Jump Overs (24/20in)
Function:
Deadlift x 5 reps
rest 2 minutes x 4 sets
+
10 Rounds
1 American KBS (53/35lb)
2 KB Goblet Squats (53/35lb)
3 Burpee Box Step Overs (24/20in)
Sunday 07/13/25
CrossFit & Function:
In Teams of 2
To Be Completed As “You Go, I Go”
20 Rounds (10 Each)
4 Alt. Plank Knee to Elbow per side
8 Push-ups
10 P-bar Lateral Hops