Weekly CrossFit & Function Workouts 03/09/26 – 03/15/26
Monday 03/09/26
Crossfit:
1 Clean High Pull + 1 Hang Clean
rest 2 minutes x 3 sets
+
For time:
10-8-6-4-2 reps
Front squats 185/125
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans
Function:
Snatch Grip Deadlifts x 2 reps
rest 2 minutes x 3 sets
+
For time:
10-8-6-4-2 reps
Front squats 185/125
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Deadlifts
Tuesday 03/10/26
Crossfit & Function:
Shoulder Press – 15 minutes to build to a tough
single
+
EMOM 12
1 – :30s Dual KB Front Rack Hold (53/35)
2 – :30s Max Reps Double Unders
3 – :30s Wall Sit
4 – :30 Handstand Hold or Dual KB Overhead Hold
Wednesday 03/11/26
Crossfit:
AMRAP 3
5 Pull-ups
10 Sit-ups
15 Air Squats to Medball
Max Cal Row with remaining Time
rest 3 minutes x 5 rounds
*score is total calories rowed
Function:
AMRAP 3
10 KB Gorilla Rows Alt. Arms
10 Sit-ups
15 Air Squats to Medball
Max Cal Row with remaining Time
rest 3 minutes x 5 rounds
*score is total calories rowed
Thursday 03/12/26
Crossfit:
Buy-in:
50/40 Cal Bike Erg
Then…
6 Rounds
12 Burpees Over Bar
12 Overhead Squats 75/55
Buy-out:
25/20 Cal Bike Erg
Function:
Buy-in:
50/40 Cal Bike Erg
Then…
6 Rounds
12 Burpees Over Bar
12 DB Front Squats 35/20
Buy-out:
25/20 Cal Bike Erg
Friday 03/13/26
OPEN 26.3
Saturday 03/14/26
CrossFit & Function:
AMRAP 5
20 Air Squats
20 Russian Swings 53/35
20 Push-Ups
rest 2:00 x 4 sets
Sunday 03/15/26
Buy-in:
10 wall walks
Then…
12 Rounds
5 Single Arm DB Push Press per arm
20 AB Mat Sit ups
30 DU’s/60 single unders
*alt rounds