Weekly CrossFit and Function Workouts 08/03/26 – 08/09/26
Monday 08/03/26
Crossfit:
A1.Back Squat x 8 reps
rest :30
A2.Weighted Plank x :20-:30
rest 2:30 minutes x 4 sets
+
3 Rounds
80 Double-Unders
40 American Kettlebell Swings (70/53)
20 Alternating Reverse Lunges with KB Goblet Hold (70/53)
Function:
A1.Landmine Squat x 8 reps
rest :30
A2. Plank x :30-:40
rest 2:30 minutes x 4 sets
+
3 Rounds
100 Single-Unders
40 Russian Kettlebell Swings (70/53)
20 Alternating Reverse Lunges with KB Goblet Hold (70/53)
Tuesday 08/04/26
Crossfit:
A1.Ring Dips x 5-8 reps
A2. DB Hammer Curls x 5-8 reps per arm
rest 2 minutes x 4 sets
+
Buy-in:50 Pushups
Then…
3 Rounds
10 Push Press 95/65
15 Toes to Bar
:30 Handstand Hold
Function:
A1.DB Skullcrushers x 5-8 reps
A2. DB Hammer Curls x 5-8 reps per arm
rest 2 minutes x 4 sets
+
Buy-in:50 DB Floor Press
Then…
3 Rounds
10 DB Push Press 50/35
15 Toes to Bar
:30 DB OH Hold 35/20
Wednesday 08/05/26
Crossfit:
Pause Power Clean x 2 (pause at knees on the way up for 2 count)
rest 2:00 x 4 sets
+
30-20-10 reps for time of:
Double KB Front-rack Box Step-ups 26/18 (20″ box for all)
Double KB Cleans
Box Jumps
Function:
Pause Deadlift x 2 (pause at knees on the way up for 2 count)
rest 2:00 x 4 sets
30-20-10 reps for time of:
KB Goblet Box Step-ups
Russian KBS 70/53
Plate Hops or Squat Jumps
Thursday 08/06/26
Crossfit and Function:
A1.Garhammer Raises x 6-8 reps
A2.KB Side Bends x 10 reps per side
rest 2 minutes x 4 sets
+
CrossFit/Function:
2,000m row Time Trial
Coaches notes:
1 group starts with Row test, the other group starts with core
Friday 08/07/26
Crossfit:
400m run for time
rest 5 minutes
Then…
10 Rounds
5 Cal Bike Erg
10 Push-ups
*Scale Pushups to 8 or 6 per round*
Function:
1,000m Bike Erg Time Trial
rest 5 minutes
Then…
10 Rounds
5 Cal Bike Erg
10 DB Floor Press 35/20
Saturday 08/08/26
Crossfit:
AMRAP 20
7 Pull-ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
Function:
AMRAP 20
7 Pull-ups
50 Wall Ball Shots (20/14 lb)
200 Single-Unders
*2 heats, open style
Sunday 08/09/26
Laura
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans 155/105
*split work