Weekly CrossFit & Function Workouts 11/25/21 – 12/01/24

Monday 11/25/24
CrossFit:
A1.Back Squat x 8 reps
rest :30
A2.Front Leaning Rest on Rings x :20-:30
rest 2:30 minutes x 3 sets
+
50/35 Bike Erg
50 Alternating Dumbbell Snatches
*start one group on bike and the other on DB Snatches

Function:
A1.Landmine Squat x 8 reps
rest :30
A2. Plank x :30-:40
rest 2:30 minutes x 3 sets
+
50/35 Bike Erg
50 Alternating Dumbbell Snatches

Tuesday 11/26/24
CrossFit:
:20-:30s Chin over the Bar Hold (pronated)
into
8-10 Supinated Barbell Rows
rest 2 minutes x 4 sets

Notes: Athletes can use a band to help with the hold
+
5 Rounds
10 Pull-ups
10 DB Box Step Overs (24/20) (50/35)

Function:
:20-:30s Chin over the Bar Hold (pronated)
into
8-10 Supinated Barbell Rows
rest 2 minutes x 4 sets

Notes: Athletes can use a band to help with the hold
+
5 Rounds
10 Ring Rows
10 DB Reverse Lunges

Wednesday 11/27/24
CrossFit/Function:
On a 22 Minute running clock
AMRAP 4
Max Calorie Row
rest 2 minutes
AMRAP 4
10 DB Push Press (50/35)
5 Burpees
rest 2 minutes
AMRAP 4
Max Box Jumps
rest 2 minutes
AMRAP 4
200m KB Farmer’s Carry

Thursday 11/28/24
THANKSGIVING HERO WOD
CrossFit:
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Function:
30 Rounds For Time
5 DB Thrusters (15/10)
3 Push-Ups
1 Sandbag Clean over Shoulder

Friday 11/29/24
CrossFit/Function:
Every 5 min x 30 min:
Sets 1, 3, 5:
750/600m Ski
Intervals 2, 4, 6:
10 DB Bench Press
10 Ring Rows
:20 Hollow Hold

Saturday 11/30/24
CrossFit:
E2MOM 10:
2 Power Snatches *building*
+
3 Rounds for Time:
15/12 Cal Row
10 Hang Power Snatches (75/55)
5 Toes to Bar

Function:
E2MOM 10:
2 Deadlifts *building*
+
3 Rounds for Time:
15/12 Cal Row
10 Alt DB Snatches
5 Toes to Bar

Sunday 12/01/24
In Teams of 2 Complete:
200/180 Cal Bike Erg
300m KB Farmer’s Carry
100 Sit-ups
200m KB Farmer’s Carry

*split between partners