Monday

5 Rounds for TIME: 

   7 Box Jumps

 20 Russian Twist (25/15)

   7 Dips

 20 1arm KB Thrusters (53/35)

   7 Burpees 

 20 Double Unders

2026 CrossFit Games Champions 

FUNday

Partner WOD

Buy-IN:

   800m ROW

   800m SkiErg 

Part A 

alternate after each movement

AMRAP in 20min:

 10 1arm DB Snatches (50/35)

 10 Goblet Squats (53/35)

 20 Double Unders 

 20 Russian Twist (25/15)

 10 Burpees over DB

Part B 

both working each min

EMOM for 8min:

Odd minutes:

 8 Single-Arm DB Bench Press 

 each arm (moderate load)

Even minutes:

 10 Ring Rows

Cash-OUT:

3 Rounds for Quality:

 10 Hip Bridges

 10 Banded Pull-Aparts

Thursday

Every 3min for 12min:

   5 Strict Pull-UPs 

 10 HR Push-UPs

 15 Squats

For TIME:

BUY IN:  1 Mile RUN

     4 Rounds:

      12 Russian KB Swings (53/35)

      20 Hollow Rocks

      12 DB Box Step‑UPs  (20/15s)

Cash Out: 400m RUN

Your CrossFit Mobility Plan: You Don't Need an Hour, You Need a Habit

Most people think improving mobility means carving out an hour for stretching. It doesn't. The most effective mobility work is already hiding inside the training you're doing every 

Wednesday

EMOM for 18min:

 60sec Rowing

 8 Deadlifts (225/155)

 60sec Assault Bike

 8 Push Press (95/75)

 12 Box Jumps

 12 Knees-2-Elbows

THE FARMERS WALK CHALLENGE

Tuesday

Stairs

Front Squats: 3-3-2-2-1-1-1-1

Balance Drills