Weekly CrossFit – Function Workouts 09/02/24 – 09/08/24

Monday 09/02/24

CrossFit/Function:
“THE CHIEF”
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times


Tuesday 09/03/24

Crossfit:
Strict Handstand Push-up x 5-6 reps
rest 2 minutes x 4 sets
+
3 rounds:
:30 on / :30 (intervals)
– Devil’s Press
– DB Alt. Lunges
– Handstand Hold
rest :60 after each round

Function:
Strict Press x 6-8 reps
rest 2 minutes x 4 sets
+
3 rounds:
:30 on / :30 (intervals)
– Russian Swings (53/35)
– Alt. Lunges in Place (holding KB)
– Plank

Wednesday 09/04/24

Crossfit and Function:
10 Rounds
12/10 Cals Bike Erg
15 Sit-ups
15 Double Unders
rest :90 Between Rounds


Thursday 09/05/24

Crossfit:
Weighted chin-ups x 3-5 reps
rest 2 minutes x 3 sets
+
“Jackie”
1,000m row
50 Thrusters 45/35
30 Pull-ups

Function:
Supinated Ring Rows x 8 reps
rest 2 minutes x 3 sets
+
“Jackie”
1,000m row
50 Thrusters 45/35
30 Pull-ups

Friday 09/06/24

CrossFit/Function:
EMOM 20:
Station 1 – 8 Single-Arm Deadlifts + 50ft Suitcase Carry (Left)
Station 2 – 8 Single-Arm Deadlifts + 50ft Suitcase Carry (Right)
Station 3 – 12 Seated Band Rows
Station 4 – :20-:30 L-tuck hold*
*can be hanging or ring/box supported


Saturday 09/07/24

Crossfit:
CF Open WOD 22.1
AMRAP 15:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Function:
AMRAP 15:
3 bear crawls
12 dumbbell snatches
15 box step-overs

Sunday 09/08/24

Groups of 2:
AMRAP 25:
1000m Ski
50 Medball Situps *pass the medball at the top of situp
30 DB Floor Press(50/35)
20 DB Front Squats (50/35)