Weekly CrossFit & Function Workouts 12/08/25 – 12/14/25

Monday 12/08/25
Crossfit:
Tempo Front Squat (3 second eccentric) x 3 reps
rest 2 minutes x 4 sets
+
Isabel – 30 Snatches 135/95

Function:
Tempo Double KB Front Squat (3 seccond eccentric) x 3-5 reps
rest 2 minutes x 4 sets
+
60 Russian KBS 53/35 for time

Tuesday 12/09/25
Crossfit:
6-8 Minutes of Practice
Level 4:Handstand Walk
Level 3:Handstand Shoulder Taps
Level 2:Handstand Walkout on Rower
Level 1:Handstand Hold
+
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row

Function:
Inchworm + 20 Shoulder Taps
rest :90 x 4 sets
+
Function:
AMRAP 18
15 DB Floor Press 35/20
15 Sit-Ups
7/5 Calorie Row

Wednesday 12/10/25
Crossfit:
Bear Complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind The Neck Push Press
rest 3 minutes after each set

Function:
5 Rounds For Load
Complete 7 Unbroken Sets of this Dumbell complex:
1 DB Power Clean
1 DB Squat
1 DB Push Press
1 DB Squat
1 DB Push Press
rest 3 minutes after each set

Thursday 12/11/25
Crossfit:
Ring Support Hold x :30
rest :90 x 3 sets
+
10 rounds for time of:
500m Bike Erg
10 KB Front Rack Step-ups 35/20
rest 2 minutes between rounds

Function:
Ring Support Hold x :30
rest :90 x 3 sets
+
10 rounds for time of:
500m Bike Erg
10 DB Box Step-ups
rest 2 minutes between rounds

Friday 12/12/25
CrossFit & Function:
Tempo Strict Press x 5 reps
rest 2:30 x 4 sets
+
Complete as many rounds and reps as possible in 8 minutes of:
2 Push Press(115/85lbs)
2 V-ups
4 Push Press
4 V-ups
6 Push Press
6 V-ups

Saturday 12/13/25
Crossfit:
AMRAP in 20 minutes of:
10 Push-ups
10 Deadlifts (185/125 lb)
50 Double-Unders

Sunday 12/14/25
20 Rounds Alt. w/Partner
2 Hang Power Snatches 95/65
4 Pull-ups
8 Sit-ups
100ft KB Farmer’s carry