Weekly CrossFit & Function Workouts 06/01/26 – 06/07/26

Monday 06/01/26
Crossfit:
Every 2 minutes, for 24 minutes:
Station 1 – Back Squat x 10 reps
Station 2 – Dragonflags x 4-6 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps per arm

Function:
Every 2 minutes, for 24 minutes:
Station 1 – Sandbag Squat x 10 reps
Station 2 – V-up x 6-8 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps per arm

Tuesday 06/02/26
Crossfit:
Skill session:
Every :90 x 6 Sets:
:20 Ring Support Hold
10 Hollow Rocks
+
10 rounds for time of:
8 Shoulder to overhead 95/65
10 burpees

Function:
Skill session:
Every :90 x 6 Sets:
:20 Top of Push-Up Hold
10 Dead Bugs (5/side)
+
10 rounds for time of:
8 DB Shoulder to overhead 35/20
10 Sprawls/Squat Thrusters

Wednesday 06/03/26
Crossfit:
Every :90 x 9 sets
5,5,5,3,3,3,1,1,1 Power Clean
*Building
**Sets of 5 should be a weight you can cycle
+
20-18-14-12
Russian KBS 70/53
Box Jumps

Function:
Every :90 x 9 sets
5,5,5,3,3,3,1,1,1 Clean Grip DL
*Building
+
20-18-14-12
KB Sumo DL 70/53
P-bar Hops

Thursday 06/04/26
CrossFit & Function:
Bulletproof Shoulders:
20 Pull-aparts
10 DB Lateral Raises
rest :90 x 3 sets
+
Spend 3 minutes at each station:
Station 1: 20 Burpees
Station 2: 500m row
Station 3: 1,000m Bike
repeat for 3 rounds (27 total minutes of work)


Friday 06/05/26
Crossfit & Function:
EMOM 28
Station 1: 10/7 cal ski
Station 2: :20 Top of Deadlift Hold 225/185
Station 3: :30 Goblet Wallsit
Station 4: :30 Plank

Saturday 06/06/26
AMRAP 30
40 Toes to Bar
80 Wallballs
120 Push-ups
*partition as needed

Sunday 06/07/26
TEAM WOD:
Every 8:00 x 4 Rounds:
200m Run
30 Ring Rows/Inverted Rows
40 Dumbbell Hang Clean & Jerks 35/20
*split reps