Weekly CrossFit & Function Workouts 07/06/26 – 07/12/26

Monday 07/06/26
Crossfit &Function:
A1.Crossbody Banded Row 8 reps per side
A2.DB Half Kneeling Chop x 8 reps per side
rest 2:00 x 3 sets
+
On a 1:30 clock, complete 6 rounds for max calories of:
20 Prisoner Reverse Lunges
Max-calorie Ski
Rest 1:30 between rounds.

Tuesday 07/07/26
Crossfit:
2 Strict Press with 3 second eccentric
rest 2 minutes x 5 sets
+
AMRAP 12
3 Muscle Ups or Pull-ups
6 Push Press (95/65lbs)
9 Burpees
* score is rounds + reps

Wednesday 07/08/26
Crossfit:
1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean
rest 2 minutes x 4 sets
+
30 Jumping Lunges + 500m Bike Erg
rest 3 minutes
30 Double Unders + 500m Bike Erg
rest 3 minutes
30 Wallballs 20/14 + 500m Bike Erg

Function:
3 Deadlifts
rest 2 minutes x 4 sets
+
30 reverse Lunges + 500m Bike Erg
rest 3 minutes
30 Single Unders + 500m Bike Erg
rest 3 minutes
30 Medball Thrusters 20/14 + 500m Bike Erg

Thursday 07/09/26
Crossfit & Function:
A1. Rower Pike-ups x 6-8 reps
A2. Ring Support Hold x :20
rest 2 minutes x 2 sets
+
5k row/ski/ run or 10k Bike

Friday 07/10/26
CrossFit:
On an a 20 minute clock:
9-15-21 reps for time of:
Push-ups
Thrusters
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.

Function:
On an a 20 minute clock:
9-15-21 reps for time of:
DB Floor Press 35/20
DB Thrusters 35/20
In the remaining time:
Build to a heavy single Front Squat

Saturday 07/11/26
Crossfit:
For Time:
1,000m row
20 Power Snatches (135/85)
300 Double Unders

Function:
For Time:
1,000m row
20 Double DB Snatches (35/20)
300 Single Unders

Sunday 07/12/26
AMRAP 30:
Partner A: AMRAP (Cals) Bike Erg
Partner B: 100m run + 10 Double KB Front Squats(35/20)