Weekly CrossFit & Function 09/21/26 – 09/27/26

Monday 09/21/26
Crossfit:
Core work:
20 Plate Russian Twists
20 Fifer Scissor
rest 1:00 x 3 sets
+
3:00 AMRAP
12 Hang Cleans 95/65
12 Toes to Bar
12 Box Jumps
rest 2 minutes x 4
Pick up where you left off

Function:
Core work:
20 Plate Russian Twists
20 Lying Leg Raises
rest 1:00 x 3 sets
+
3:00 AMRAP
12 DB Hang Cleans 50/35
12 Hanging Knee Raises
12 Box Jumps
rest 2 minutes x 4
Pick up where you left off

Tuesday 09/22/26
Crossfit/Function:
Bench Press- 1RM
+
AMRAP 15
2 Wall Walks
12 DB Bench Press 50/35
500m Bike Erg
*start half the class on Bike

Wednesday 09/23/26
Crossfit:
2 Snatch Grip Deadlifts + 1 Snatch High Pull
rest 2 minutes x 4 sets
+
Jeffs Gucci Games WOD:
10 rounds for time:
2 Burpees
2 Pull-ups
4 Hang Squat Snatches 75/55
6 Wallball Shots

Function:
Deadlift x 3 reps
rest 2 minutes x 4 sets
+
Jeffs Gucci Games WOD:
10 rounds for time:
2 Burpees
2 Banded Pull-ups
4 DB Snatches 50/35
6 Medball Thrusters 20/14

Thursday 09/24/26
Crossfit/Function:
Core:
AMRAP 5
:20 Hollow Hold
:20 Arch Hold
20 Russian Twists (with medball)
+
Spend 3 minutes at each station:
Station 1: 30 Medball Box Step-overs
Station 2: 500m row
Station 3: 1,000m Bike
repeat for 3 rounds (27 total minutes of work)

Friday 09/25/26

Crossfit:
5 Rounds
40 Double Unders
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
*rest 2 minutes between rounds

Function:
5 Rounds
40 Single Unders
12 DB Deadlifts 50/35
9 DB Hang Power Cleans 50/35
*rest 2 minutes between rounds

Saturday 09/26/26
Crossfit/Function:
EMOM 20 Minutes
Minute 1 – Tempo Push-Ups x 10 reps (2 second Eccentric)
Minute 2 – 12 KB Push Press (35/25)
Minute 3 – 100ft KB Overhead Carry
Minute 4 – 15 Plate Sit-ups

Sunday 09/27/26
Partner WOD:
AMRAP 30 (in pairs)
20 DB Floor Press 50/35
20 Cal Row
200m Medball Run
20 DB Floor Press
20 Cal Row
200m Medball Run