Weekly CrossFit Workouts 09/29/25 – 10/05/25

Monday 09/29/25
CrossFit:
5 rounds for total reps:
On a 3 minute clock:
25/20 calorie Bike Erg
Max deadlifts in the remaining time (315/205) *Control Bars to the Ground*
Rest 3 minutes between rounds
Function:
5 rounds for total reps:
On a 3 minute clock:
25/20 calorie Bike Erg
Max KB Sumo deadlifts in the remaining time (HEAVY)
Rest 3 minutes between rounds

Tuesday 09/30/25
Rowe AOTM
CrossFit:
Strict Handstand Push-up x 5-6 reps
rest 2 minutes x 4 sets
+
3 rounds:
:30 on / :30 (intervals)
– Power Cleans 95/65
– DB Alt. Lunges
– Handstand Push-ups
rest :60 after each round
Function:
Strict Press x 6-8 reps
rest 2 minutes x 4 sets
+
3 rounds:
:30 on / :30 (intervals)
– DB Power Cleans 50/35
– Alt. Lunges in Place (holding KB)
– Handstand Push-ups
rest :60 after each round

Wednesday 10/01/25
CrossFit:
EMOM 5
3 Front Squats from the ground
*building
+
6 Rounds for Total Reps:
:30 Ski Erg
:30 rest
:30 Burpees to a plate
:30 rest
:30 Russian Twists
:30 rest
Function:
EMOM 5:
6 Goblet Squats (build in weight or hold same)
+
6 Rounds for Total Reps:
:30 Seated Ski (or Bike)
:30 rest
:30 Sprawls
:30 rest
:30 Russian Twists (bodyweight or light medball)
:30 rest

Thursday 10/02/25
CrossFit & Function
Bench Press x 1 rep
rest 2 minutes x 3 sets
+
1,000m/800m row
50 V-ups
100 Double Unders
50 Push-ups
500m/400m row
25 V-ups
50 Double Unders
25 Push-ups

Friday 10/03/25
CrossFit:
Deadlift:
1 set x 12 reps@50%
1 set x 10 reps@60%
1 set x 8 reps@70%
rest 2 minutes between sets
+
AMRAP 10
Alt. DB Snatches 50/35
*Every 2 minutes 100m run
Score:Total DB Snatch Reps
Function:
Dual KB Deadlift:
1 set x 12 reps
1 set x 10 reps
1 set x 8 reps
rest 2 minutes between sets
+
AMRAP 10
KB Russian Swings 53/35
*Every 2 minutes 100m run
Score:Total DB Snatch Reps

Saturday 10/04/25
CrossFit & Function
35-calorie ski erg
28 Chest to Bar pull-ups
24 burpee box jumps
rest 7 minutes
Then…
35-calorie C2 bike
28 Pull-ups
24 burpee box jumps

Sunday 10/05/25
CrossFit & Function:
For Time (in pairs, split work as needed):
800m Run (20/14, together)
100 Kettlebell Deadlifts (53/35)
80 Wall Balls (20/14)
60 Medball Sit-ups
400m Farmers Carry (switch as needed, 53/35s)