Weekly CrossFit & Function Workouts 04/06/26 – 04/12/26

Monday 04/06/26
Crossfit & Function:
EMOM 28
Station 1: 10/7 cal AB
Station 2: :30 Hang From Pull-up Bar
Station 3: 100ft Reverse Sled Drag
Station 4: :30 Plank

Tuesday 04/07/26
Crossfit:
Ring Support Hold x :30
rest :90 x 3 sets
+
9-12-15-12-9
Deadlifts 135/95
DB Push Press 50/35
Box Jumps 24″/20″

Function:
Dip Bar support Hold x :30
rest :90 x 3 sets
+
9-12-15-12-9
DB Deadlifts 50/35
DB Push Press 50/35
Lateral Line Hops

Wednesday 04/08/26
Crossfit:
EMOM 9
1- 5 Strict Toes to Bar
2- :30 Side Plank Right
3- :30 Side Plank Left
+
80 DB Hang Squat Cleans
40 Pull-ups
*partition anyway

Function:
EMOM 9
1- 5 Knees to Elbow
2- :30 Side Plank Right
3- :30 Side Plank Left
+
80 KB Squat Cleans
40 Ring Rows

Thursday 04/09/26
Crossfit & Function:
E2MOM 30
0-2:00 350m/250m Row
2:00-4:00 15 Burpees
4:00-6:00 14 Alt DB Box Step-ups (50/35) 20″

Friday 04/10/26
Crossfit:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 – 2 Clean High Pull
Minutes 6-10 – 2 Hang Power Cleans
Minutes 11-20 – 1 Power Clean
+
40/30 Cal on Ski Erg

Function:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 – 2 Clean Grip Deadlift
Minutes 6-10 – 2 Snatch Grip Deadlifts
Minutes 11-20 – 1 Deficit

Saturday 04/11/26
Crossfit:
5 Rounds for time:
300m run
10 Pull-ups
10 Box Jumps
Function:
5 Rounds for time:
300m run
10 Inverted Rows
10 Squat Jumps

Sunday 04/12/26
Crossfit & Function:
100 Wallballs
80 Lunges
60 Burpees
40 Sit-ups
20 Push-ups
Then…
1,000m row