Weekly CrossFit & Function Workouts 01/05/26 – 01/11/26
Monday 01/05/26
Big Matt’s AOTM WOD
CrossFit & Function:
Deadlift work up to a heavy single in 20 minutes
+
For Time
50 Thrusters (45/35 Ib bar)
30 Burpees
15 Toes To Bar
Tuesday 01/06/26
CrossFit:
A1.HSPU x 6-8 reps
A2. Ring Pull-ups x 6-8 reps
rest 3 minutes x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 10-12 Push-ups
Function:
A1.Barbell Strict Press x 6-8 reps
A2.PVC Band Lat Pulldowns x 6-8 reps
rest 3 minutes x 3 sets
+
EMOM 12
Even- 10/7 cal Ski
Odd- 12 DB Floor Press 35/20
Wednesday 01/07/26
CrossFit:
EMOM until you complete 150/120 cal row
Even: 1 Power Clean@70% of max
Odd: Max Cal Row in :45
Function:
EMOM until you complete 150/120 cal row
Even: 1 Deadlift@70% of max
Odd: Max Cal Row in :45
Thursday 01/08/26
CrossFit & Function:
6 rounds:
1k Bike Erg
15 Sit-ups
10 Heel Elevated Goblet Squats
rest 3 minutes between rounds
Friday 01/09/26
CrossFit:
EMOM 18:
Min 1: 30 sec max Pull-ups or Chin-ups
Min 2: 40 sec max DB Floor Press
Min 3: 30 Double Unders
Function:
EMOM 18:
Min 1: 30 sec max Ring Rows
Min 2: 40 sec max DB Floor Press
Min 3: 60 Single Unders
Saturday 01/10/26
CrossFit & Function:
55 deadlifts, 225 lb.
55 wall-ball shots, 20/14
55 Cal Row
55 handstand push-ups
Sunday 01/11/26
CrossFit & Function:
6 Rounds with Partner:
500m easy row (shared)
20 Ring rows (shared)
20 Reverse lunges (shared)
20 Banded face pulls (shared)
Front plank x :60 (together)