Weekly CrossFit – Function Workouts 09/09/24 – 09/15/24

Monday 09/09/24
CrossFit:
CrossFit Total
1rm Back Squat
1rm Strict Press
1rm Deadlift
Function:
3rm: Sandbag Squat
5rm: DB Z-press
10rm: KB Deadlift

Tuesday 09/10/24
Crossfit and Function:
3 Attempts at Max set of Strict Pull-ups
rest 3 minutes between attempts
*if you use a band, remember which color for retesting purposes
+
CrossFit/Function: 2,000m row Time Trial

Wednesday 09/11/24
Crossfit
Nasty Girls
3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans (135/95)
Function:
3 rounds for time:
50 squats
7 pull-ups
10 Sandbag cleans

Thursday 09/12/24
Crossfit
1rm Bench Press
+
1 mile run
Function:
10 rep max DB Bench Press
+
1 mile run

Friday 09/13/24
Crossfit:
Fight Gone Bad
3 Rounds For Total Reps:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Function:
3 Rounds For Total Reps:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Saturday 09/14/24
Crossfit:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Cleans (95/65)
Burpees
Function:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Russian KBS
Hand Release Push-ups

Sunday 09/15/24
150-calorie bike
* Partner B Holds Plank while Partner A works
125-calorie row
* Partner B Holds KBs while Partner A works