Weekly CrossFit & Function Workouts 07/20/26 – 07/26/26

Monday 07/20/26
Crossfit & Function
Spend 2 minutes at each Station x 3 rounds (18 minutes total)
Station 1: Back Squat x 3 reps
Station 2: Romanian Deadlift x 8 reps slow on the way down
Station 3: Rear Foot Elevated DB Split Squat x 8 reps per leg
+
Crossfit & Function
Open WOD 12.1
AMRAP 7
Burpees to a target

Tuesday 07/21/26
Crossfit & Function:
8-10 Minutes of Skill Work
Level 1: False Grip Ring Row x 6-8 reps
Level 2: Muscle Up Transitions on low rings x 2-3 reps
Level 3: Jumping Ring Muscle-up x 2-3 reps
Level 4: Ring Muscle-up x 2-3 reps
+
Crossfit & Function:
AMRAP 18
15 Push-Ups
15 Sit-Ups
7/5 Calorie Row

Wednesday 07/22/26
Crossfit:
1 Power Snatch + 1 OHS
rest 2 minutes x 4 sets
+
5 rounds for time of:
15 calorie Bike Erg
10 Hang Power Cleans 95/65
15 knees-to-elbows

Thursday 07/23/26
Crossfit:
Crossfit Baseline:
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
rest 3 minutes x 3 rounds
Beginner: 8-10 minutes
Intermediate: 6-8 minutes
Advanced: sub 6 minutes

Friday 07/24/26
Crossfit & Function:
EMOM 28
1- 8-10 DB Push Press 50/35
2- 8-10 Deadlifts 135/95
3- 8-10 Box Jumps
4- rest

Saturday 07/25/26
Crossfit & Function:
400 Meter Run
60/40 Cal. Row
40 Lateral Parallete Jump-Overs
40 Knees to Elbow or Toes to Bar
40 Lateral Parallete Jump-Overs
60/40 Row
400 Meter Run

Sunday 07/26/26
Partner WOD:
For Time (in pairs, split work as needed):
200m Farmer’s Carry (switch as needed, 53/35s)
100 Kettlebell Deadlifts (53/35)
80 Wall Balls (20/14)
60 Medball Sit-ups
200m Farmers Carry (switch as needed, 53/35s)