Weekly CrossFit Workouts 08/05/24 – 08/11/24

Monday 08/05/24
Crossfit:
Back Squat x 3 reps
rest 2 minutes x 4 sets
+
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
15 Thrusters (115/75 lbs)

Function:
Heels Elevated Dumbell Squat x 8 reps
rest 2 minutes x 4 sets
+
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
15 DB Thrusters

Tuesday 08/06/24
Crossfit/Function:
A.
Rotate every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 3 – KB Farmer’s Carry x 100 Meters
B.
3 Rounds
8 Strict Pull-Ups
16 Push-Ups
24 Russian Twists w/plate

Wednesday 08/07/24
Crossfit:
A.
In 15 minutes build to today’s 1RM Power Clean
B.
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (75/55)
Front Squat (75/55)
Toes to Bar

Function:
A.
In 15 minutes complete 4 sets x 8 reps of Romanian Deadlifts
B.
10-9-87-6-5-4-3-2-1
Russian KBS
Goblet Squats
V-ups

Thursday 08/08/24
Crossfit:
Every 2 minutes for 8 miniutes:
Push Press x 4 reps
+
Every 6 minutes for 18 minutes:
500m row
300m run
25 Push-ups

Function:
Every 2 minutes for 8 minutes:
8 Half Kneeling Arnold DB Press per side
+
Every 6 minutes for 18 minutes:
500m row
300m run
25 Push-ups

Friday 08/09/24
Crossfit:
Muscle Clean x 3 reps *building*
rest 2 minutes x 4 sets
+
AMRAP 16
48 Double Unders
24 Wallballs
12 Pull-ups

Function:
Sandbag Clean over shoulder x 5 reps
rest 2 minutes x 4 sets
+
AMRAP 16
48 Double Unders
24 Medball Squats
12 Barbell Rows

Saturday 08/10/24
Crossfit/Function:
EMOM 30
Minute 1: 15/12 Cal Row
Minute 2: 15/15 Cal Bike Erg
Minute 3: :30s Shuttle Run

Sunday 08/11/24
Crossfit/Function:
5 Sets
300m Medball Run*together*
20 Partner Medball Situps
25 Box Jump Overs@ 24/20
30 Sumo KB Deadlifts@ 70/53

*work partitioned however