Weekly CrossFit – Function Workouts 09/30/24 – 10/06/24

Monday 09/30/24
Crossfit
Strict Pull-up x 5 reps
rest 2 minutes x 4 sets
+
AMRAP 12:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpees

Function
Supinated Barbell Row x 6 reps
rest 2 minutes x 4 sets
+
AMRAP 12:
15 Wallball Shots
10 Strict Hanging Knee Raises
5 Broad Jumps

Tuesday 10/01/24
Crossfit:
2 Power Cleans + 1 Hang Power Clean
rest 2 minutes x 4 sets
+
Every 5 minutes for 4 rounds complete:
20 sit-ups
15 push-ups
10 power cleans (155/105)

Function:
Dimmel Deadlift x 8-10 reps
rest 2 minutes x 4 sets
+
Every 5 minutes for 4 rounds complete:
20 sit-ups
15 DB Floor Press
10 DB Power Cleans (50/35)

Wednesday 10/02/24
Crossfit:
AMRAP 90 Seconds
× 10 Rounds:
10 Box Jumps
(30″/24″)
Max American Swings (53/35) in remaining Time
Rest 90 Seconds
Between Sets

Function:
AMRAP 90 Seconds
× 10 Rounds:
10 Burpees
Max Russian Swings (70/53) in remaining Time
Rest 90 Seconds
Between Sets

Thursday 10/03/24
Crossfit/Function:
6 Rounds:
1 Round Bear Complex (135/95)
800m Bike Erg
*Rest 2 minutes after each set
**can add weight after each round

Friday 10/04/24
Crossfit:
Accumulate 2 minutes in a Hanging L-sit hold
Accumulate 2 minutes in a handstand hold
*can partition as needed
+
AMRAP 3:
2 Strict Press (135/95)
4 strict pull-ups
40 Double Unders
rest 2 minutes x 3

Function:
Accumulate 2 minutes in a Hollow Hold
Accumulate 2 minutes DB Overhead Hold
*can partition as needed
+
AMRAP 3:
2 Strict Press
4 strict pull-ups
80 Single Unders
rest 2 minutes x 3

Saturday 10/05/24
CrossFit/Function:
Every 6:00 for 5 rounds complete:
12/10 calorie ski erg
10 Alt. DB Snatches 70/50
200-meter run

Sunday 10/06/24
In Teams of 2:
AMRAP 30:
50 cal Bike Erg
50 Box Jumps
50 Situps
*Reps split however*