Weekly CrossFit – Function Workouts 09/23/24 – 09/29/24

Monday 09/23/24
Crossfit:
5 rounds for total reps:
On a 3 minute clock:
25/20 calorie Bike Erg
Max deadlifts in the remaining time (225/155) *Controll Bars to the Ground*
Rest 3 minutes between rounds

Function:
5 rounds for total reps:
On a 3 minute clock:
25/20 calorie Bike Erg
Max KB Sumo deadlifts in the remaining time (HEAVY)

Tuesday 09/24/24
Crossfit:
Handstand Push-up x 6 reps
rest 2 minutes x 3 sets
+
EMOM 15 Minutes
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Push-ups 10-15 reps
Minute 3 – Hollow Hold or Rock x :30
Minute 4 – Bent Over DB Fly x :30
Minute 5 – Rest

Function:
Push Press x 6 reps
rest 2 minutes x 3 sets
+EMOM 15 Minutes
Minute 1 – L-Seated Dumbbell Press x 10 reps
Minute 2 – Push-ups 10-15 reps
Minute 3 – Hollow Hold or Rock x :30
Minute 4 – Bent Over DB Fly x :30
Minute 5 – Rest


Wednesday 09/25/24
Crossfit:
5 Rounds:
10 Toes to Bar
10 Hang Power Snatches 75/55
10/7 cal Row
rest 2 minutes between rounds

Function:
5 Rounds
10 Hanging Knee Raises
10 Alt. DB Power Snatch
10/7 cal Row
rest 2 minutes between rounds


Thursday 09/26/24
Crossfit:
Chin-up x 6-8 reps
rest 2 minutes x 4 sets
+
Ski Erg 12/9 cal (SPRINT)
50ft sandbag carry
REST :90 x 5 sets

Function:
Feet Elevated Supinated Ring Row x 6-8 reps
rest 2 minutes x 4 sets
+
Ski Erg 12/9 cal (SPRINT)
50ft sandbag carry
REST :90 x 5 sets


Friday 09/27/24
Romina’s Remarkable WOD
Deadlift x 3 reps
rest 2 minutes x 4 sets
+
Crossfit:
AMRAP 12:
3 Box Jumps
6 Devils Press
9 wallball shots

Function:
KB Suitcase Deadlift x 5 reps
rest 2 minutes x 4 sets
+
AMRAP 12:
3 Jump Squats
6 Double DB Hang Snatch
9 wallball shots

Saturday 09/28/24
Crossfit:
50-40-30-20-10
Double Unders
sit-ups
5-4-3-2-1
Power Cleans (185/125)
*Perform 50 Double Unders and sit-ups and
then 5 Power Cleans etc.

Function:
50-40-30-20-10
Single Unders
sit-ups
5-4-3-2-1
Heavy Sandbag Clean


Sunday 09/29/24
Teams of 2
100/80 Cal Bike Erg
*Partner Holds Plank*
+
300m run together w/medball
+
1500/1200m Row
*Partner does wallsit while other partner Rows*”