Weekly CrossFit & Function Workouts 02/02/26 – 02/08/26

Monday 02/02/26
Crossfit:
Back Squats x 6 reps
rest 2 minutes x 5 sets
+
40 Box Jumps
20 DB Front Squats 50/35
Time Cap: 7 minutes

Function:
Sandbag Squat x 6 reps
rest 2 minutes x I 5 sets
+
50 Squat Jumps
20 Goblet Squats 70/53
Time Cap: 7 minutes

Tuesday 02/03/26
Crossfit:
Ring Muscle-up x 2-3 reps
rest 2 minutes x 3 sets
*jumping ring muslce-up allowed
+
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row

Function:
Dips x 5 reps
rest 2 minutes x 3 sets
+
Function:
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row

Wednesday 02/04/26
Crossfit:
Every 3 minutes for 15 minutes:
1 round of Heavy DT:
12 deadlifts (225/155)
9 hang power cleans
6 shoulder to overheads

Function:
Every 3 minutes for 15 minutes:
1 round of DT:
12 DB Deadlifts
9 DB Power Cleans
6 DB Push Press

Thursday 02/05/26
Crossfit:
Ring Support Hold x :20 + 2-3 Ring Pull-ups
rest :90 x 3 sets
+
EMOM 18
Station 1: 30 Double Unders
Station 2: 10/7 Cal Bike Erg
Station 3: 10 Pull-ups

Function:
Plank x :30 + 5 Ring Rows
rest :90 x 3 sets
+
EMOM 18
Station 1: 30 Single Unders
Station 2: 10/7 Cal Bike Erg
Station 3: 10 Ring Rows

Friday 02/06/26
Crossfit & Function:
30 Burpees
Then…
5 rounds for time of:
20 air squats
20 Push Press (45/35)
20 Reverse Lunges Bodyweight
Then…
30 Burpees

Saturday 02/07/26
Crossfit & Function:
EMOM 28
Station 1: 10/7 cal ski
Station 2: :30 Hang From Pull-up Bar
Station 3: 100ft Reverse Sled Drag
Station 4: :30 Plank

Sunday 02/08/26
“The Lou”
44 Rounds For Time (with a Partner):
4 Wall Balls (20/14 lb)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (50/35 lb)