Weekly CrossFit & Function Workouts 07/28/25 – 08/03/25

Monday 07/28/25
CrossFit:
Pause Back Squat x 3 reps (2 second pause)
rest 2 minutes x 5 sets
+
AMRAP 10
24 Double Unders
12 DB Reverse Lunges (50/35) (6/side)
6 Alt. DB Snatches (50/35)

Function:
Pause Goblet Squat x 5 reps (2 second pause)
rest 90 seconds x 5 sets
+
AMRAP 10
24 Plate Hops
12 DB Reverse Lunges (moderate) (6/side)
6 Alternating DB Push Press (light/moderate)


Tuesday 07/29/25
CrossFit:
6-8 Handstand Push-ups
rest :30
4-6 Chin-ups
rest 2:30

7 Rounds for Time:
12 Hand Release Push-ups
9 Pull-ups
6 Box Jumps

Function:
6–8 DB Z Press
rest :30
4–6 Ring Rows
rest 2:30
+
7 Rounds for Time:
12 DB Floor Press
9 Jumping Pull-ups
6 Step-ups (to low box or bench)

Wednesday 07/30/25
Hope AOTM
CrossFit & Function:
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/85
Cals on Rower
rest 4 minutes
25-20-15-10-5
Wallballs 20/14
50-40-30-20-10
Sit-ups

Thursday 07/31/25
CrossFit & Function:
Every 8 minutes x 4 sets
200m run
20/15 Cal Ski Erg
20/15 Cal Bike Erg

Friday 08/01/25
CrossFit & Function:
100m DB Farmer’s Carry 50/35
Into…
30 Toes to Bar
30 Single DB Alt. Lunge
20 Toes to Bar
20 Single DB Alt. Lunge
10 Toes to Bar
10 Single DB Alt. Lunge
Into…
100m DB Farmer’s Carry 50/35

Saturday 08/02/25
CrossFit & Function:
10 Rounds for time:
7 Power Cleans 135/95
200m run

Sunday 08/03/25
CrossFit & Function:
In Teams of 2:
AMRAP 30:
50 cal Bike Erg
50 Box Jumps
50 Situps
*Reps split however*