WORKOUT KW10

Welcome to February! This month, we’ll continue to prepare athletes for the CrossFit Open, which begins on February 26.

MONTAG

WORKOUT

Every 4:00 for 5 rounds:

400-m run

2 legless rope climbs

– Rest in the remaining time.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

1:30 side plank, right

1:30 side plank, left

– Switch sides as needed until the total time is accumulated.

DIENSTAG

// BENCHMARK

WORKOUT - QUARTER GONE BAD

5 rounds for max reps of:

:15 thrusters (43/61 kg)

:45 rest

:15 weighted pull-ups (35/50 lb)

:45 rest

:15 burpees

:45 rest

MITTWOCH

WORKOUT

For time:

5,000-m air bike or 2,000m row/ski

30 KB hang cleans (16/24 kg)

200-m KB farmers carry (16/24 kg)

3,000-m air bike or 1,000m row/ski

20 KB hang cleans

100-m KB farmers carry

1,000-m air bike or 500m row/ski

10 KB hang cleans

50-m KB farmers carry

500-m air bike or 250m row/ski

– Use two kettlebells.

DONNERSTAG

WORKOUT

10 rounds for time:

100-m run

2 wall walks

SKILL/STRENGTH

Post-workout accessory

2 sets:

:20 high plank

:20 single-arm high-side plank, left

:20 high shoulder extension plank

:20 single-arm high-side plank, right

:20 high plank

1:00 rest

// ENDURANCE

WORKOUT

AMRAP 40' WITH A PARTNER

400 m run/ 500 m Ski or row - together

Split as needed, use two db:

20 db devil press

30 db lunges

40 db deadlift

50 db front squat

FREITAG

// CROSSFIT OPEN

WORKOUT

Open Workout 26.2

SAMSTAG

// TEAM

GYMNASTICS

3 sets:

:20 single-arm ring plank hold, right

:20 single-arm ring plank hold, left

:20 L-sit hold

10 strict toes-to-bars

STRENGTH:

Pre-workout strength

Every 1:30 for 5 sets:

3 hang power cleans

WORKOUT

For time with a partner:

21 hang power cleans (43/61 kg)

15/21-cal row

15 hang power cleans (47/70 kg)

10/15-cal row

9 hang power cleans (55/80 kg)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps (51/61 cm)

15/21-cal row

15 box jumps (51/61 cm)

10/15-cal row

9 box jumps (51/61 cm)

7/9-cal row

– Partner 1 completes all of the work; then, partner 2 completes all of the work.

SONNTAG

// FREE GYM

WORKOUT KW9

Welcome to February! This month, we’ll continue to prepare athletes for the CrossFit Open, which begins on February 26.

MONTAG

WORKOUT

2 sets:

AMRAP 3:

100-m run

10 pull-ups

Right into. ..

AMRAP 3:

Freestanding handstand hold

– Rest 2:00 between sets.

– Every second of the handstand hold is a rep.

SKILL/STRENGTH

Pre-workout skill

3 sets:

20 alternating shoulder taps

– Increase difficulty across each set.

DIENSTAG

WORKOUT

For time:

60/75-cal row/ski

21 back squats (56/84 kg)

60/75-cal row/ski

15 back squats

60/75-cal row/ski

9 back squats

SKILL/STRENGTH

Post-workout accessory

Accumulate:

75 GHD hip extensions

MITTWOCH

WORKOUT

3 rounds for time:

100 double-unders

25 burpees to a target

15 knees-to-elbows

– Perform burpees to your knees-to-elbows bar.

STRENGTH/SKILL

Post-workout accessory

Accumulate:

10 Turkish get-ups/arm

– Use a single dumbbell or kettlebell.

DONNERSTAG

// HEAVY DAY

WORKOUT

Every 2:00 for 10 rounds:

1 clean and jerk

ENDURANCE

E5MOM for 40 minutes:

400/500m row/ski or 1250m Bike

20 Wall balls 6/9 kg

10 DB-snatches 15/22.5 kg

FREITAG

// CROSSFIT OPEN

WORKOUT

Open Workout 26.1

SAMSTAG

// TEAM

STAMINA:

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

GYMNASTICS

4 sets

8 strict pull-ups

0:30 double unders

1:00 Rest

WORKOUT

TEAM CHIPPER DIANE

For time:

90 deadlifts (70/102 kg)

90 handstand push-ups

WORKOUT KW8

Welcome to February! This month, we’ll continue to prepare athletes for the CrossFit Open, which begins on February 26.

MONTAG

WORKOUT

Every 5:00 for 25:00:

400/500-m row or ski

15 overhead squats (29/43 kg)

– Rest the remainder of the 5:00

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 4 rounds:

1 power snatch + 2 overhead squats

DIENSTAG

// HEAVY DAY

WORKOUT

On a 15:00 clock:

Find a heavy single bench press

Bench press

3-3-3-3-3-3-3-3

– Lift 50-60% of heavy single loading.

SKILL/STRENGTH

Post-workout skill

Every 2:00 for 4 rounds:

5 med-ball push presses for max height

10 sumo deadlift high pulls from the high hang

then…

Accumulate:

100 light band tricep push downs

MITTWOCH

WORKOUT - OPEN 18.1

AMRAP 20:

8 toes-to-bars

10 single-DB hang clean and jerks (15/22.5 kg)

12/14-cal row/ski

– Perform 5 clean and jerks with one arm, and then switch.

DONNERSTAG

WORKOUT

For distance:

30:00 on any machine

STRENGTH/SKILL

Pre-workout skill

3 rounds:

1:00 front scale practice

1:00 back scale practice

// ENDURANCE

WORKOUT

40 minutes of row/ski

Every 5 minutes 30 double unders/0:30 of double under practice

FREITAG

WORKOUT

For time:

2-4-6-8-10

Bar muscle-ups

60-50-40-30-20

Double-unders

STRENGTH/SKILL

Pre-workout practice

2-3 attempts:

2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up

Post-workout test

1 set:

Max unbroken supinated grip chin over bar hold

then…

50 hollow rocks

SAMSTAG

// TEAM

STRENGTH

For load:

Deadlift 1-1-1-1-1

GYMNASTICS

3 sets for quality:

10 strict toes-to-bars

0:30 Handstand hold

WORKOUT

2 rounds for time with a partner:

50/60-cal row/ski

Double-DB walking lunges (45.7 m) (15/22.5 kg)

20 wall walks

– Split work as needed; 1 partner works at a time.

SONNTAG

FREE GYM!