WORKOUT KW41/2026

Welcome to October! Throughout the month, expect to see workouts and skill work that incorporate classic CrossFit benchmarks.

MONTAG

WORKOUT

For time:

400/500-m row

30 power cleans (43/61 kg)

5 rope climbs (4.6/4.6 m)

800/1,000-m row

5 rope climbs (4.6/4.6 m)

30 power cleans (43/61 kg)

400/500-m row

DIENSTAG

WORKOUT

For time:

1,600-m run

100 GHD sit-ups

100 back extensions

1,600-m run

– Partition the sit-ups and back extensions any way.

WEIGHTLIFTING

Snatch Day

5 Sets x 2 Muscle Snatch + 1 Overhead Squat @ 50-60%

6 Sets x 1 Power Snatch + 2 Hang Squat Snatch @ 70-80%

4 Sets x 3 Snatch Pull (+:03 eccentric) @ 95-105%

MITTWOCH

WORKOUT

21-15-9 reps for time:

Thrusters (29/43 kg)

Pull-ups

SKILL/STRENGTH

Pre-workout strength

Thruster

5-5-5

DONNERSTAG

WORKOUT

3 rounds for time:

50 lunges

200-m DB farmers carry (22.5/32.5 kg)

SKILL/STRENGTH

Post-workout strength

Pinch grip drills

– Build to heavier than workout loading.

ENDURANCE

In Teams of 2:

The Row

Partner A:

​M/M: 5000 Meter

​M/F: 4500 Meter

​F/F: 4000 Meter

Partner B works on the AMRAP

​15 Wallballs (9/6 kg)

​10 Burpees over the Erg

The Ski

Partner A:

​M/M: 5000 Meter

​M/F: 4500 Meter

​F/F: 4000 Meter

Partner B works on the AMRAP

​10 Alternating Dumbbell Snatches (22.5/15 kg)

​15 Kettlebell Swings (24/16 kg)

You can only switch once on the Erg

FREITAG

WORKOUT

In teams of 2

180 burpees

P1: works on burpees

P2: 1 round

10-15sec. hold top of ring dip

10-15sec. hold bottom of ring dip

10-15sec. top of false-grip ring row

10-15sec. hold bottom of false-grip ring row

SAMSTAG

STRENGTH/SKILL

Superset

Shoulder press & weighted pull-ups

2-2-2-2-2+

3 sets:

3 box jumps

– Jump to a taller box than workout height.

WORKOUT

10 rounds for time, with a partner:

8 knees-to-elbows

8 box jumps (61/76 cm)

– Partners alternate rounds.

WORKOUT KW40/2026

Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts.

MONTAG

WORKOUT

Every 6:00 for 6 rounds:

800-m run

– Score is total time for all 6 runs added together

DIENSTAG

WORKOUT - HEAVY DAY

Snatch

1-1-1-1-1

Clean and Jerk

1-1-1-1-1

WEIGHTLIFTING

Same as CF Class

MITTWOCH

WORKOUT

7 rounds for time:

7 thrusters (29/43 kg)

7 sumo deadlift high pulls (29/43 kg)

7 handstand push-ups

SKILL/STRENGTH

Pre-workout skill

On a 6:00 clock:

Establish a max-duration freestanding handstand hold

DONNERSTAG

WORKOUT

21-15-9 reps for time of:

Strict pull-ups

Overhead squats (43/61 kg)

SKILL/STRENGTH

Pre-workout build-up

Overhead squat

3-3-3-3-3

– Build to heavier than workout loading.

ENDURANCE

On a 34:00 minute clock

100 burpees

starting at 10:00

EMOM:

1) box jump overs

2) wall ball shots (6/9)

3) weighted lunges (10/20)

Work for max 0:45

FREITAG

WORKOUT

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups (51/51 cm) (15/22.5 kg)

Max single-unders

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max crossovers

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max double-unders

1:00 rest

AMRAP 2:

12/15-cal bike

10 double-DB box step-ups

Max triple-unders

SKILL/STRENGTH

Post-workout skill

EMOM 5:

1-3 bar pull-overs

– Practice technique.

– Scale to skin the cats on rings or bar.

SAMSTAG

STRENGTH/SKILL

Shoulder press

3-3-3-3-3+

Superset

DB Lateral raise & DB Biceps curl

12-12-12-12

WORKOUT

AMRAP 16 with a partner:

1 deadlift (102/143 kg)

1 bar muscle-up

2 deadlifts

2 bar muscle-ups

3 deadlifts

3 bar muscle-ups

– Continue to add one rep each round.

– Partners can split reps any way.

WORKOUT KW39/2026

Welcome to September! This month, we’ll focus on efforts and skill work that incorporate Olympic lifts.

MONTAG

WORKOUT

3 rounds for time:

15 thrusters (29/43 kg)

15 pull-ups

400-m run

STRENGTH/SKILL

Pre-workout skill

Kipping pull-up clinic

DIENSTAG

WORKOUT

AMRAP 10:

30 AbMat sit-ups

10/15-cal row

SKILL/STRENGTH

Post-workout

Accumulate:

25 GHD back extensions or jefferson curls

25 GHD hip extensions or weighted good mornings

WEIGHTLIFTING

Every 1:00 for 8:00: 2 Jerk Balances + 1 Split Jerk (paused) @ 60-70%

Every 2:30 for 15:00: 1 paused (at knee) clean + 1 front squat + 1 Push or split Jerk @ 70-85%

4 sets x 3 snatch pulls @ 100-110% + 0:20-0:30 weighted hollow hold

MITTWOCH

WORKOUT

4 rounds for time:

100-m walking lunge

25 ring dips

SKILL/STRENGTH

EMOM 6:

Even: 5 ring dips

Odd: :15 static lunge hold (right) +

:15 static lunge hold (left)

DONNERSTAG

WORKOUT - HEAVY DAY

7 sets for load:

1 hang power snatch

1 overhead squat

1 hang squat snatch

– Increase load each set.

SKILL/STRENGTH

3 reps of the complex:

1 hang power snatch

1 overhead squat

1 hang squat snatch

– Choose your own load.

– Hands must stay on the bar for all 3 reps.

– You do not get to retry if you fail.

ENDURANCE

EMOM 35

1) 50 DU/ DU attempts

2) 20 Russian KB swings 16/24 kg

3) 12/15 cal. ski

4) 15 Dball squats 10/20 kg

5) 18 jumping lunges

Work for max 0:45

FREITAG

WORKOUT - GRACE - BENCHMARK

For time:

30 clean and jerks (43/61 kg)

SKILL/STRENGTH

Pre-workout technique

5 sets for load and mechanics:

3 touch-and-go clean and jerks

– Increase load each set.

– Work on cycling.

SAMSTAG

STRENGTH/SKILL

Shoulder press

4-4-4-4-4+

WORKOUT

For total reps:

AMRAP 5:

Partner 1: Max DB deadlifts (22.5/32.5 kg)

Partner 2: Pull-up bar hang

– Only accumulate deadlifts when partner is hanging.

– Partners switch as needed.

– Use two dumbbells.

Rest 2:00

AMRAP 5:

Partner 1: Max toes-to-bars

Partner 2: DB farmers hold (22.5/32.5 kg)

– Only accumulate toes-to-bars when partner is holding.

– Partners switch as needed.

– Use two dumbbells.

Rest 1:00

AMRAP 5:

400-m DB farmers carry (22.5/32.5 kg)

Max-cal bike in the remaining time

– Partners share the work.

– Use two dumbbells.