Weekly CrossFit & Function Workouts 08/18/25 – 08/24/25
Monday 08/18/25
Crossfit:
Tempo Back Squat x 3 reps (3 second eccentric)
rest 2 minutes x 4 sets
+
5 Rounds for time:
10 Burpees
20 Front Squats (75/55)
300m run
Function:
Double KB Front Squat x 5 reps
rest 2 minutes x 4 sets
+
5 Rounds:
15 Slamballs
20 Goblet Squats
300m run
Tuesday 08/19/25
CrossFit
4 sets:
A1. 5-10 Strict Pull-Ups (banded or weighted as needed)
A2. 5-10 Weighted Push-ups
rest 2:30 between sets
+
Conditioning
AMRAP 12:
10 Calorie Row
10 Box Step-Ups (24/20”)
10 Toes to Bar
*start one group on Toes to Bar and work in reverse order
Function:
4 Sets:
A1. 5–10 Ring Rows (feet elevated)
A2. 5–10 DB Floor Press
rest 2:30 between sets
Wednesday 08/20/25
Crossfit:
Every :90 x 9 minutes
1 Power Clean + 1 Hang Power Clean
+
5 Rounds For Time:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
60 Double Unders
Function:
Every :90 x 9 minutes
2 Deadlifts
5 Rounds For Time:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Press
120 Single Unders
Thursday 08/21/25
Crossft/Function:
3 Rounds Superset (not for time):
10–12 DB Side Bends (each side)
:30 Weighted Front Plank (plate on back or feet elevated)
10 Banded Good Mornings
+
Every 2:30, for 15 minutes (6 sets of):
Odd Sets (1,3,5): 15/12 cal Bike
Even Sets (2,4,6): 12 Burpees to a 25lbs Plate
Friday 08/22/25
Crossfit:
AMRAP 30
50 Pendlay Rows 135/95
100 Hand Release Push-ups
150 Sit-ups
*Every 3 minutes, 3 Front Squats 135/95*
Function:
AMRAP 30
50 Ring Rows
100 Hand Release Push-ups
150 Sit-ups
*Every 3 minutes, 3 Front Squats 135/95*
Saturday 08/23/25
Every 5 Minutes x 6 Rounds:
200m Run
10 Dumbbell Snatches (50/35)
8 Box Jump Overs (24/20)
Sunday 08/24/25
AMRAP 24 (You Go, I Go Rounds):
10/8 Cal Ski (or 100m Run)
8 Plank Up-downs
6 Toes-to-Bar
4 Dumbbell Push Press