Monday 2.2.2026

*Program Note: Starting today, we will be including a strength-only, muscle-building track that we are (for now) referring to as “PUMP.” This will show up three times each week (for the most part), on Mondays, Wednesdays, and Fridays. Note that, just like “FITNESS” and “PERFORMANCE,” all of our program tracks can be treated as “mix-and-match,” based on your personal goals. This means that I can do the heavy Back Squats prescribed in the “PERFORMANCE” track, then complete the “PUMP” EMOM, and finish with the accessory work. Tuesdays and Thursdays will (generally) include more conditioning (though also have strength work), so, if you like “PUMP,” but M/W/F doesn’t work for you, you can always complete Monday’s PUMP on a Tuesday — simply talk with your coach before class on the best approach.

If you have any questions, please send a message to Coach Adam (adam@fullrangecrossfit.com)!

“FITNESS” & “PUMP”

A. Three or Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0 — RPE 7-8
Rest 30-60 seconds
Strict Pull-ups x 4-6 reps @ 31X1 or Pull-up Negatives
Rest 60 seconds

B. "PUMP" EMOM
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 — 6-8 Goblet Squats @ 40X0
Minute 2 — 10-15 Tempo Push-ups (or Deficit Push-ups) @ 20X0
Minute 3 — 8-10 Staggered Stance Suitcase Romanian Deadlifts @ 30X0 (Left Side)
Minute.4 — 8-10 Staggered Stance Suitcase Romanian Deadlifts @ 30X0 (Right Side)
Minute 5 — 10-15 Reverse Snow Angels @ 2010

Work as heavy as you can on the Squats and RDLs, while maintaining good form and tempo.

C. Two or three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

Make each set close to failure.

“PERFORMANCE”

A. Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 3 reps
@ 20X1 — RPE 8
*Sets 4-5 = 5 reps @ 20X1 — RPE 8-9

The reps have decreased from 1.23.2026, allowing for an increase in loading. Take 2-3 warm-up sets to ensure that your working sets are at the prescribed effort.

B. Every 3 minutes, for 15 minutes (5 sets):
300/270 Meter Row
12 Toes to Bar or Hanging Knee Raises
6 Burpee Box Jump-Overs

Note times for each set; keep the effort high throughout!

C. Two or three sets of:
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-40 seconds
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg