Weekly CrossFit & Function Workouts 01/26/26 – 02/01/26

Monday 01/26/26
CrossFit:
Hang Power Snatch x 5-6 reps (focus on cycling)
rest 2:00 x 4 sets
+
EMOM 20:
Min 1: 3 Power Snatches 135/95
Min 2: 8-10 Heel Elevated KB Goblet Squats 53/35
Min 3: 14/12 Cal Bike Erg
Min 4: Rest
Function:
Snatch Grip Deadlift x 5-6 Reps,
Rest 2:00 sec x 4 sets
+
EMOM 20:
Min 1: 20 Russian KB Swings (70/53)
Min 2: 8-10 Goblet Squats
Min 3: 14/12 Cal Bike Erg
Min 4: Rest

Tuesday 01/27/26
CrossFit:
Weighted Chin-up x 3 reps
rest 2 minutes x 4 sets
+
AMRAP 16
12 Push-ups
6 Strict Pull-ups
24 Russian Twist with Plate
8/6 cal Ski
Function:
Supinated Chin above bar hold x :10-:15
rest 2 minutes x 4 sets
*jump up, hold chin above bar
+
AMRAP 16
12 Push-ups
6 Ring Rows
:20 Side Plank Per Side
8/6 cal Ski

Wednesday 01/28/26
CrossFit:
10 rounds for time of:
9 thrusters, 95lb/65lb
35 double-unders
Function:
10 rounds for time of:
9 thrusters, 65lb/45lb
35 single-unders

Thursday 01/29/26
CrossFit & Function:
4 Rounds:
:40/:20 Dumbbell Bent Over Rows 50/35
:40/:20 Bike Calories
:40/:20 Dumbbell Bench Press 50/35
:40/:20 off Bike Calories
Score: Total Reps

Friday 01/30/26
CrossFit & Function:
Complete the following complex for max load: in fact 15 minutes:
1 deadlift
1 clean
1 hang clean
1 jerk
+
Then…
Open WOD 12.1
AMRAP 7
Burpees

Saturday 01/31/26
CrossFit & Function:
Winter Total
1 RM Deadlift
1 RM Bench Press
1 RM back Squat

Sunday 02/01/26
CrossFit & Function:
20 Rounds:
5 Burpees
10 KB Deadlifts
200ft KB Farmer’s Carry (to stairs and back)
Alt.rounds with Partner
Cash Out:
100 Flutter Kicks
100 Bicycle Crunches
*shared