Weekly CrossFit & Function Workouts 10/07/24 – 10/13/24

Monday 10/07/24
Crossfit:
Box Squat x 4 reps
rest 2 minutes x 4 sets
+
3 Rounds:
10 Burpee Pull-ups
20/15 Calories Bike Erg
rest 2 minutes after each round

Function:
Heels Elevated Goblet Squat x 8 reps
rest 2 minutes x 4 sets
+
3 Rounds:
8 Renegade Rows
20/15 Calories Bike Erg
rest 2 minutes after each round

Tuesday 10/08/24
Crossfit:
Power Snatch x 2 reps (build)
rest 2 minutes x 4 sets
+
2 minute clock:
300m run
Max Strict Press (135/95)
rest 2 minutes x 3 sets

Function:
Muscle Snatch x 4 reps (build)
rest 2 minutes x 4 sets
+
2 minute clock:
300m run
Max DB Strict Press w/remaining time
rest 2 minutes x 3 sets

Wednesday 10/09/24
Crossfit:
Ring Muscle-up x 2-3 reps
rest 2 minutes x 4 sets
*jumping ring muslce-up allowed
+
500/400m Ski
25 DB Front Squats
50 Alternating Single-Leg V-Ups
25 DB Front Squats
500/400m Ski
*stagger start by 3 minutes for group 2

Function:
Jumping Dips x 5 reps
rest 2 minutes x 4 sets
+
500/400m Ski
25 Goblet Squats
50 Sit-ups
25 Goblet Squats
500/400m Ski

Thursday 10/10/24
Crossfit/Function:
EMOM 30
Minute 1- 8 Dual KB Bench Press AHAP
Minute 2 – 12 KB Gorilla Row Alt. arms
Minute 3 – 12 DB Floor Skull Crushers
Minute 4 – 10 Ring Rows
Minute 5 – rest

Friday 10/11/24
Crossfit:
11 Rounds:
5 Deadlifts (225/155)
5 Wall-ball shots (20/14)
5 calorie row
5 Handstand push-ups

Function:
11 Rounds:
5 KB Deadlifts (70/53)
5 DB Thrusters (20/15)
5 calorie row
5 Push-ups

Saturday 10/12/24
Crossfit/Function:
On a 25 minute clock
Run 1,000m
+
AMRAP
10 Burpees
20 Sit-ups
30 Double Unders
in remainder time

Sunday 10/13/24
In teams of 2:
100 DB Bench Press
100 Ring Rows/Inverted Rows
100 Russian KBS
100 Cal Bike Erg