Weekly CrossFit – Function Workouts 09/16/24 – 09/22/2

Monday 09/16/24
Crossfit:
Every 3 minutes for 4 sets:
5 Front squats
+
5 rounds:
:20 Max watts sprint on Bike Erg
12 Russian kettlebell swings
12 wall-ball shots
rest :90 minutes between sets

Function:
Every 3 minutes for 4 sets:
5 Sandbag Squats
+
5 rounds:
:20 Max watts sprint on Bike Erg
12 Russian Swings
12 Wall Ball Shots
rest :90 minutes between sets

Tuesday 09/17/24
Crossfit and Function:
EMOM 25
1 – Dumbbell Bench Press x 10 reps
2 – DB Lateral Raise x 12 reps
3 – Russian Twist with Plate or DB x :30
4 – 8/6 cal Ski
5- Rest


Wednesday 09/18/24
Crossfit:
Power Clean x 3 reps
rest 2 minutes x 4 sets
+
3 Rounds:
1 Min Double Unders
1 Min Back Squat* (from the ground)
1 Min Rest
*Increase back squat every round
**135/75,155/95,185/125

Function
Deadlift x 3 reps
rest 2:00 x 4 sets
+
3 Rounds:
1 Min Double Unders
1 Min Dual KB Front Squats
1 Min Rest
*Increase back squat every round
**135/75,155/95,185/125

Thursday 09/19/24
Crossfit/Function:
Row 1,000m
rest 5 minutes
4 sets:
Row 500m@1,000m pace
rest 2 minutes


Friday 09/20/24
CrossFit
“ANGIE”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Function:
100 Ring Rows
100 DB Bench Press
100 Sit-ups
100 Air Squats

Saturday 09/21/24
8 Sets
Reverse Sled Drag x 50′
Goblet Wall Sit x :30s
10 DB/KB Deadlifts
Follow the Leader Style
rest 2:00 between sets

Sunday 09/22/24
Groups of 2:
AMRAP 25:
1000m Ski
50 Situps *done together*
30 DB Power Cleans (50/35)
20 DB Front Squats (50/35)