Weekly CrossFit & Function Workouts 08/03/25 – 08/09/25

Monday 08/03/15
CrossFit:
Back Squat x 10 reps
rest 2 minutes x 3 sets
+
4 Rounds:
10 Burpee Pull-ups
12 Thrusters 75/55

Function:
Heels Elevated Goblet Squat x 8 reps
rest 2 minutes x 3 sets
+
4 Rounds:
8 Renegade Rows
12 DB Thrusters 50/35

Tuesday 08/04/25
CrossFit:
Power Snatch x 2 reps (build)
rest 2 minutes x 4 sets
+
2 minute clock:
300m run
Max Alt. DB Power Snatches (50/35)
rest 2 minutes x 3 sets

Function:
Muscle Snatch x 4 reps (build)
rest 2 minutes x 4 sets
+
2 minute clock:
300m run
Max DB Power Clean w/remaining time
rest 2 minutes x 3 sets

Wednesday 08/05/25
CrossFit:
Ring Muscle-up x 2-3 reps
rest 2 minutes x 4 sets
*jumping ring muslce-up allowed
+
500/400m Ski
25 DB Front Squats
25 Toes To Bar
25 DB Front Squats
500/400m Ski
*stagger start by 3 minutes for group 2

Function:
Jumping Dips x 5 reps
rest 2 minutes x 4 sets
+
500/400m Ski
25 Goblet Squats
25 V-ups
25 Goblet Squats
500/400m Ski

Thursday 08/06/25
CrossFit & Function:
For Quality – 3 Sets:
10 DB Hammer Curls
10 DB Bent Over Rows
10 DB Skull Crushers
+
AMRAP 25:
50/40 Cal Bike Erg
50 Shuttle Sprints (1 length = 1 rep)
50/40 Cal Row

Friday 08/07/25
CrossFit & Function:
On a 25 minute clock
Run 1 mile
+
AMRAP
10 Burpees
20 Sit-ups
30 Double Unders
in remainder time

Saturday 08/08/25
CrossFit:
30 rounds for time of:
5 Wall ball shots 20/14
3 Handstand push-ups
1 Power clean 225/185

Function:
30 Rounds for Time of:
5 Wall Ball Shots 14/10
3 DB Push Press 50/35
1 DB Power Clean 50/35

Sunday 08/09/25
CrossFit & Function:
In teams of 2:
100 Box Step-ups
100 Ring Rows/Inverted Rows
100 Russian KBS
100 Cal Bike Erg