Weekly CrossFit & Function Workouts 01/19/26 – 01/25/26

Monday 01/19/26
CrossFit:
On a 15 minute clock
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (50/35 lb)
Burpees Over Bar

Then with remainder of time, “18.2 A”
1 rep max Power Clean

Function:
On a 15 minute clock
1-2-3-4-5-6-7-8-9-10 Reps of:
Goblet Squats 70/53
Burpees Over Bar

Then with remainder of time, “18.2 A”
1 rep max Power Clean

Foundations:
On a 15-minute clock
1-2-3-4-5-6-7-8-9-10 reps of:
* Goblet Squats (light–moderate DB or KB, 25–35 lb)
* Burpees (step-back + step-up, no jump over bar)

With remaining time:
Build to a moderate, technically sound 3–5 rep set


Tuesday 01/20/26
CrossFit & Function:
33-27-21-15-9 reps for time of:
Push Press 95/65
Pull-ups
Time cap: 20 minutes

Foundations:
33-27-21-15-9 reps for time
Time cap: 20 minutes
* Push Press (45–65 lb barbell OR dumbbells)
* Pull-Ups → scale to:
* Ring Rows
* Banded Pull-Ups
* Jumping Pull-Ups

Wednesday 01/21/26
CrossFit & Function:
On the Minute x 30:00 (6 Rounds):
Min 1: 20 Sit-ups
Min 2: 12 Box Jumps (24″/20″)
Min 3: :30 Hollow Hold
Min 4: 8/6 cal Bike Erg
Min 5: rest

Foundations:
EMOM x 30:00 (6 rounds)
* Min 1: 12–15 Sit-Ups (ab-mat or anchored)
* Min 2: 8 Box Step-Ups (20″/16″)
* Min 3: :20–:30 Hollow Hold (bent knees or tuck)
* Min 4: 6–8 cal Bike OR 100m row
* Min 5: Rest

Thursday 01/22/26
CrossFit & Function:
10 Rounds
250m row
10 Push-ups
rest 2 minutes between rounds

Foundations:
8 Rounds
* 200m Row
* 8 Incline or Knee Push-Ups
* Rest 2:00 between rounds

Friday 01/23/26
CrossFit & Function:
3 Push Press
– Rest 0:20 –
3 Push Press
– Rest 0:20 –
3 Push Press
• Rest 2:00 Between Sets x 5 sets
+
5 rounds
10 DB Push Press Left arm
10 DB Front Rack Reverse Lunges Left Arm
10 DB Push Press Right arm
10 DB Front Rack Reverse Lunges Right Arm
20 Shoulder Taps

Foundations:
Strength (Technique Focus)
5 Sets:
* 3 Push Press
* Rest :30
* 3 Push Press
* Rest 2:00 between sets
Load: light-moderate (45–65 lb or DBs)
+
4 Rounds
* 8 DB Push Press (Left)
* 8 DB Reverse Lunges (Left, goblet or suitcase)
* 8 DB Push Press (Right)
* 8 DB Reverse Lunges (Right)
* 16 Shoulder Taps (knees down if needed)


Saturday 01/24/26
CrossFit & Function:
DB Linda
10-9-8-7-6-5-4-3-2-1
Dual DB Deadlift (50/35)
DB Bench Press
DB Squat Clean

Foundations:
DB Linda (Modified)
8-7-6-5-4-3-2-1
* Dual DB Deadlift (35/20)
* DB Floor Press (instead of bench)
* DB Squat Clean (light, controlled)

Sunday 01/25/26
CrossFit & Function:
With a Partner:
8 Rounds split all work
50 Single Unders
20 Pull-Ups
20 Alternating DB Reverse Lunges (moderate)
20 Toes to Bar

Foundations:
With a Partner – 6 Rounds
Split work as needed
* 40 Single Unders (or line hops)
* 15 Ring Rows
* 16 Alternating DB Reverse Lunges (light)
* 20 Hanging Knee Raises (or lying leg raises)