Weekly CrossFit & Function Workouts 05/18/26 – 05/24/26

Monday 05/18/26
Crossfit:
Skill Session:
3 Rounds (not for time):
Beat Swings (small + controlled) x 5
Hanging Knee Raises x 5
Lying Toe Touches x 10
https://youtu.be/GUuKxII6FoQ?si=l1d1x1KhVGM82mfR
Pike Compressions x 10
+
15-12-9
Toes to Bar
Bike Erg Cals
Rest 2 minutes
15-12-9
Hang Muscle Snatch 75/55
Front Squats 75/55
*start one group on 2nd WOD
**score is total time including rest

Function:
3 Rounds (not for time):
Beat Swings (small + controlled) x 5
Hanging Knee Raises x 5
Lying Toe Touches x 10
https://youtu.be/GUuKxII6FoQ?si=l1d1x1KhVGM82mfR
Pike Compressions x 10
+
15-12-9
Medball Sit-up
Bike Erg Cals
Directly into…
15-12-9
KB Swing + High Pull 53/35
KB Goblet Squats

Tuesday 05/19/26
Crossfit:
A1. Weighted Push-up x 5 reps
A2. Supinated Barbell Row x 5 reps
rest 2 minutes x 4 sets
+
100 Push-ups
*10 Box Jumps every time you break

Function:
A1. DB Bench Press x 5 reps
A2. Supinated Barbell Row x 5 reps
rest 2 minutes x 4 sets
+
100 DB Floor Press 50/35
*10 P-bar hops every time you break

Wednesday 05/20/26
Crossfit:
CrossFit Games Open Event 22.2
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (225/155 lbs)
Burpees

Function:
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
KB Deadlift 70/53
Burpees

Thursday 05/21/26
Crossfit:
Strict Handstand Push-up x 3-5 reps
rest 2 minutes x 4 sets
+
AMRAP 2
20 DB Bench Press 35/20
Max Cal Row in remaining time
rest 2 minutes
AMRAP 2
20 Sit-ups
Max Cal Row in remaining time
AMRAP 2
40 Double Unders
Max Cal Row in remaining time

Function:
Deficit Pike Push-up x 3-5 reps
rest 2 minutes x 4 sets
+
AMRAP 2
20 DB Bench Press 35/20
Max Cal Row in remaining time
rest 2 minutes
AMRAP 2
20 Sit-ups
Max Cal Row in remaining time
AMRAP 2
40 Single Unders
Max Cal Row in remaining time

Friday 05/22/26
Crossfit:
Power Clean 1-1-1-1-1
rest 2 minutes between sets
+
4 rounds:
:40 on / :20 (intervals)
– Bike Erg
– DB Overhead Hold (Heavy)
– Wallsit

Function:
Deadlift 1-1-1-1-1 (95%)
rest 2 minutes between sets
+
4 rounds:
:40 on / :20 (intervals)
– Bike Erg
– DB Overhead Hold (Heavy)
– Wallsit

Saturday 05/23/26
MURPH
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*With a 20lb weighted vest*

Sunday 05/24/26
TEAM WOD:
300m KB Farmer’s Carry
Then…
8 Rounds
5 Single Arm KB Swings per arm 25/35
20 AB Mat Sit ups
30 DU’s/60 single unders
*alt rounds