Weekly CrossFit & Function Workouts 05/04/26 – 05/10/26

Monday 05/04/26
Crossfit:
Heavy sled push x 100ft
rest 2 minutes x 4 sets
+
5 Rounds for time:
5 Pull-ups
10 Burpees to a plate
300m run or 1,000m Bike

Function:
Heavy sled push x 100ft
rest 2 minutes x 4 sets
+
5 Rounds:
10 Ring Rows
10 Squat Thrusters
300m run or 1,000m Bike

Tuesday 05/05/26
Crossfit:
Bench Press x 1 rep
rest 2 minutes x 4 sets
+
1-minute clock for 6 rounds, complete:
100-meter sprint Ski Erg
Max KB Push Press w/remaining time 35/20

Function:
DB Bench Press x 4 reps
rest 2 minutes x 4 sets
+
1-minute clock for 6 rounds, complete:
100-meter sprint Ski Erg
Max DB Push Press w/remaining time 35/20
rest 1 minute between rounds

Wednesday 05/06/26
Crossfit:
Bench Supported DB Row- in 12 minutes find 6RM per arm
rest 2 minutes x 4 sets
+
8 rounds for time of:
10 Lateral Hops over Barbell
5 hang power cleans 135/95

Function:
Bench Supported DB Row- in 12 minutes find 6RM per arm
rest 2 minutes x 4 sets
+
8 rounds for time of:
10 Lateral Hops Over DBs
5 DB power cleans 50/35

Thursday 05/07/26
Crossfit & Function:
1-2-3-4-5-4-3-2-1 Minutes of:
Row
Bike
*Score is Total Calories
**:30 transition between machines

Friday 05/08/26
Crossfit:
Function:
7 sets:
Accumulate a 30-second L-sit hold
3 Heavy Deadlifts (80%)
Rest 2 minutes between sets
+
:30 Ski Erg SPRINT Max Cal/hr
rest :90 x 3 rounds

Function:
7 sets:
Accumulate a 30-second Plank
3 heavy deadlifts
Rest 2 minutes between sets
+
:30 Ski Erg SPRINT Max Cal/hr
rest :90 x 3 rounds

Saturday 05/09/26
Crossfit & Function:
AMRAP 30:
3 pull-ups
6 push-ups
12 air squats
200m Run

Sunday 05/10/26
Crossfit & Function:
Teams of 2
100/80 Cal Bike Erg
*Partner Holds Plank*
+
150 Russian KBS 70/53
+
1500/1200m Row
*Partner does wallsit while other partner Rows*