Weekly CrossFit & Function Workouts 03/16/26 – 03/22/26

Monday 03/16/26
CrossFit:
DB Front Foot Elevated Split Squats x 8/leg, Rest 20 sec
bt legs, Rest 90 sec bt sets x 4 sets
+
EMOM 12:
Min 1: Bike Erg 10/7 Cals
Min 2: 30 sec DB Box Step Ups (50/35)

Function:
DB Reverse Lunges x 8/leg, Rest 20 sec
bt legs, Rest 90 sec bt sets x 4 sets
+
EMOM 12:
Min 1: Bike Erg 10/7 Cals
Min 2: 30 sec DB Box Step Ups 35/20

Tuesday 03/17/26
Crossfit:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 5 Right Arm Push Press + 50 Foot Single Arm Overhead Carry
*Repeat on the left arm within the same station*
Station 2: 12-15 Straight Arm Banded Lat Pulldowns + 12-15 Banded Face Pulls
Station 3: 8-10 Tempo Dragon Flags on a bench
+
AMRAP 12
5 Strict Pull-ups
10 Sumo Deadlift High Pulls 95/65
15 Push-ups

Function:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 5 Right Arm Push Press + 5 Right Arm Power Jerks + 50 Foot Single Arm Overhead Carry
*Repeat on the left arm within the same station*
Station 2: 12-15 Straight Arm Banded Lat Pulldowns + 12-15 Banded Face Pulls
Station 3: 8-10 Tempo Dragon Flags on floor or a post
+
AMRAP 12
5 Strict Pull-ups
10 KB Sumo Deadlift High Pulls 53/35
15 Push-ups

Wednesday 03/18/26
Crossfit:
Back Squats- work up to a heavy triple in 20 minutes
+
15 Front squats 115/85
15 Lateral Burpee Over Bar
10 Front Squats
15 Lateral Burpee Over Bar
5 Front Squats
15 Lateral Burpee Over Bar

Function:
Back Squats- work up to a heavy triple in 20 minutes
+
15 Sandbag squats
15 Burpees
10 Sandbag squats
15 Burpees
5 Sandbag squats
15 Burpees

Thursday 03/19/26
Crossfit & Function:
Mikko’s Triangle Challenge
10 Rounds
1 minute Bike
1 minute Rower
1 minute Ski
1 minute Rest

L1: 175/150 total cals
L2: 200/175 total cals
L3: 250/200 total cals
L4: 300+ total cals

Friday 03/20/26
CrossFit:
Five sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
+
EMOM 12
Even: 3 inchworms + 4 shoulder taps per rep
Odd: 8-10 DB Strict Press 35/20

Function:
Five sets:
Bench Press x 2-3 reps
Rest :30 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest :90
+
EMOM 12
Even: 3 Wall walks
Odd: 6-8 Strict Press (75/55)

Saturday 03/21/26
Crossfit:
25 Box Jumps (24″/20″)
25 Deadlifts, 185 / 135 lb
25 Burpees
50/40 Calorie Row
25 Burpees
25 Deadlifts, 185 / 135 lb
25 Box Jumps (24″/20″)
Function:
25 Parallette Bar Hops
25 Deadlifts, 185 / 135 lb
25 Burpees
50/40 Calorie Row
25 Burpees
25 Deadlifts, 185 / 135 lb
25 Parallette Bar Hops

Sunday 03/22/26
Partner Sunday
For Time
400m Medball Run 30/20
1200/1000m Ski Erg
400m Medball Run 30/20
1200m/1000m Ski Erg