Weekly CrossFit & Function Workouts 07/27/26 – -7/31/26

Monday 07/27/26

Crossfit:
Front Squat x 3 reps
rest 2 minutes x 4 sets
+
50 Burpees
25 Squat Cleans 115/95
50 Cal Row

Function:
DB Front Squat x 8 reps
rest 2 minutes x 4 sets
+
50 Squat Thrusters/Sprawls
25 DB Squat Cleans 50/35
50 Cal Row

Tuesday 07/28/26
Crossfit:
Gymnastics Skill Work:
1-2 Chin-ups + Chin above the bar Hold x :10
rest 2 minutes x 5 sets
+
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Bench presses
Chest-to-bar pull-ups

Function:
Gymnastics Skill Work:
Chin above the bar Hold x :10 + Eccentric lower x :05
rest 2 minutes x 5 sets
+
+
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Floor presses
Chest-to-bar pull-ups

Wednesday 07/29/26
Crossfit:
Every 3 minutes for 15 Minutes
1 Round of DT
12 deadlifts 155/105
9 Hang Power Cleans
6 push jerks

Function:
Every 3 minutes for 15 Minutes
1 Round of DT
12 Double DB deadlifts 50/35
9 DB Hang Power Cleans
6 DB push jerks

Thursday 07/30/26

Crossfit:
Weighted Strict Pull-up x 4 reps + Half Kneeling DB Chops x 8/side
rest 2 minutes x 4 sets
+
Every 5 minutes for 20 minutes
20/15 Calorie Bike Erg
20/15 Calorie Row

Friday 07/31/26
Crossfit & Function:
EMOM 24
Min 1:100ft Sled Drag
Min 2: 200ft SB Carry (to stairs and back into Main Room)
Min 3: 8-10 Burpees
Min 4: :30 Deadhang