Weekly CrossFit & Function Workouts 06/22/26 – 06/28/26

Monday 06/22/26
Crossfit:
Skill Session:
EMOM 8
Odd:
5 Kip Swings
:15 Active Hang

Even:
5 Hollow Rocks
:15 Hollow Hold
+
20 Pull-ups
30 Wallball Shots 20/14
40 Box Jumps
1,000m Bike Erg
40 Box Jumps
30 Wallball Shots 20/14
20 Pull-ups

Tuesday 06/23/26
Crossfit:
Every 2:30 x 5 Sets:
8 Dumbbell Bench Press @ moderate-heavy weight
controlled 2 second lower
-rest remaining time-
EMOM 12 (Work :40 / Rest :20)
Min 1: 8–10 Hand-Release Push-Ups
Min 2: 8/6 Cal Row

Function:
Every 2:30 x 5 Sets:
8 Dumbbell Bench Press @ moderate-heavy weight
controlled 2 second lower
-rest remaining time-
EMOM 12 (Work :40 / Rest :20)
Min 1: 8-10 Push-ups (lower in normal way, press up on your knees)
Min 2: 8/6 Cal Row

Wednesday 06/24/26
CrossFit:
1 Power Clean + Hang Power Clean
Rest 2 minutes x 5 sets
+
AMRAP 6
1-2-3-4-5…
Power Cleans, 135 / 95 lb
Box Jumps (30”/24”)
Score: Rounds + Reps

Function:
2 Deadlifts (heavy)
Rest 2 minutes x 5 sets
AMRAP 6
1-2-3-4-5…
Double DB Power Cleans 50/35
2-4-6-8-10…
Squat Jumps

Thursday 06/25/26
Crossfit & Function:
Every 6 minutes x 30 minutes
15/12 Cal Row
2 Wall Walks
10 Overhead Squats 75/55

Friday 06/26/26
Crossfit & Function:
1,000m/800m Bike
500m/400m Ski
20 KB Plank Pullthroughs
rest 3 minutes x 3 sets

Saturday 06/27/26
Summer Total
1RM Back Squat
1RM Bench Press
1RM Deadlift

Sunday 06/28/26
TEAM WOD:
30 Minute Clock
Partner 1:
5 Box Jumps
10 Push-ups
Max Reps Air Squat
While Partner 2 Rests
*swap every :90