Weekly CrossFit & Function Workouts 11/03/25 – 11/09/25

Monday 11/03/25
CrossFit:
Build to a 1RM Power Snatch in 12 minutes
+
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95
20-18-16-14-12-10-8-6-4-2
Alt DB Reverse Lunges

Function:
10-9-8-7-6-5-4-3-2-1
KB Sumo Deadlift 70/53
20-18-16-14-12-10-8-6-4-2
KB Goblet Reverse Lunges

Tuesday 11/04/25
CrossFit:
HSPU Max reps
rest 3 minutes x 2 sets
+
6 Rounds for Time
500m Bike Erg
5 Renegade Rows (Push Up/Row/Push Up/Row)
rest 2 minutes after each round

Function:
Barbell Strict Press Max reps@50% of bodyweight for men 35% for ladies
rest 3 minutes x 2 sets
+
6 Rounds for Time
500m Bike Erg
10 DB Floor Press
5 DB Bent Over Rows
rest 2 minutes after each round

Wednesday 11/05/25
CrossFit:
Every 2 minutes, for 10 minutes (5 sets) of:
2 Clean High Pulls + Power Clean
+
10 Rounds for Time
3 Power Cleans (155/105 lb)
3 Bar-Over Burpees

Function:
Every 2 minutes, for 10 minutes (5 sets) of:
3 sandbag cleans over shoulder
+
10 Rounds for Time
6 DB Power Cleans 50/35
3 Burpees over DBs


Thursday 11/06/25
CrossFit & Function:
Every 5 minutes for 30 Minutes
Intervals 1,3,5
Row 500m/400m
200ft Dual KB Overhead Carry
Intervals 2,4,6
Ski 400m/300m
10 Air Squats
10 Plank Up-downs

Friday 11/07/25
CrossFit:
Gymnastics Skill Session:
:20 Active Bar Hang
:20 Hollow Body Hold
rest :20 x 3 rounds (3 minutes)
Then…
Every :30 for 8 rounds (4 minutes)
2-3 Strict Toes to Bar or Knees to Elbow
+
3 Rounds:
6 Strict Pull-ups
50 Double Unders
10 unbroken deficit reverse Lunges, left
10 unbroken deficit reverse Lunges, right
6 Wall walks

Function:
Gymnastics Skill Session:
:20 Active Bar Hang
:20 Hollow Body Hold
rest :20 x 3 rounds (3 minutes)
Then…
Every :30 for 8 rounds (4 minutes)
2-3 Strict Toes to Bar or Knees to Elbow
+
3 Rounds:
6 Strict Pull-ups
50 Single Unders
10 unbroken reverse Lunges, left
10 unbroken reverse Lunges, right
6 Inchworms


Saturday 11/08/25
CrossFit:
Hang Muscle Snatch + Hang Power Snatch
rest 2 minutes x 4 sets
+
3 rounds for time of:
20 sumo deadlift high pulls
40 sit-ups
20 Box Jumps

Function:
DB Upright Row x 6 reps
rest 2 minutes x 4 sets
+
3 rounds for time
20 Alt. DB Snatches
40 Sit-ups
20 Goblet Squat Jumps

Sunday 11/09/25
50 Ring Rows(shared)
14 Rounds (alternating)
10/8 calorie row
10 DB Bench Press
50 Push-ups (shared)