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!

WORKOUT KW7

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

MONTAG

WORKOUT

EMOM 20:

Min. 1 | Max strict pull-ups

Min. 2 | Max strict ring dips

Min. 3 | Max AbMat sit-ups

Min. 4 | Rest

SKILL/STRENGTH

Post-workout accessory

3 sets:

12 single-leg kettlebell or dumbbell deadlifts/leg

– Rest as needed between sets.

DIENSTAG

WORKOUT - OPEN 11.3

AMRAP 5:

1 squat clean (47/75 kg)

1 shoulder-to-overhead

SKILL/STRENGTH

Post-workout strength

On a 10:00 clock:

Build to a heavy clean and jerk

MITTWOCH

WORKOUT

4 sets for max reps:

On a 3:00 clock:

400/500-m row

Max double-DB box step-overs (15/22.5 kg) (51/51 cm)

– Rest 3:00 between sets.

SKILL/STRENGTH

Post-workout accessory

4 sets:

:30 Russian twists

:30 rest

– Use a med ball or dumbbell, if desired.

DONNERSTAG

WORKOUT

For time:

100 double-unders

10 snatches (43/61 kg)

80 double-unders

8 snatches (47/70 kg)

60 double-unders

6 snatches (52/79 kg)

40 double-unders

4 snatches (56/84 kg)

20 double-unders

2 snatches (61/93 kg)

STRENGTH/SKILL

Pre-workout strength

5 sets:

1 snatch deadlift with a pause at mid-thigh

1 snatch pull

1 hang snatch

– Build to a heavy set of the complex.

// ENDURANCE

WORKOUT

4 x AMRAP 10

00:00-10:00

200m Ski, non-working partner holds a plank

10:00-20:00

15 Box step ups, partner B does kettlebell swings

20:00-30:00

10 Burpees, non-working partner holds a hollow hold

30:00-40:00

15/20 cal row, non-working partner holds a wall sit

FREITAG

WORKOUT

For time:

15-12-9-6-3

Deadlifts (70/102 kg)

30-24-18-12-6

Bar-facing burpees

STRENGTH/SKILL

Pre-workout strength

5 sets:

5 deadlifts

– Build in load.

SAMSTAG

// TEAM

STRENGTH:

4 sets for load:

1:00 double kettlebell front-rack hold

15 barbell sumo stance good mornings

GYMNASTICS

AMRAP 6:

5 deficit handstand push-ups

:20 L-sit hold

WORKOUT

3 rounds for time with a partner:

30 toes-to-bars, non-working partner holds a handstand against a wall

45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar

60 overhead med-ball lunges, non-working partner holds a side-plank

– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

WORKOUT KW6

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

MONTAG

WORKOUT

For time:

30 box jump-overs (61/76 cm)

150 air squats

1,600/2000 m row/ski

SKILL/STRENGTH

Post-workout accessory

8 rounds:

:20 hollow rock

:10 rest

DIENSTAG

// Heavy Day - Benchmark

WORKOUT - CrossFit Total

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

MITTWOCH

// Benchmark

WORKOUT - ELLEN

3 rounds for time:

20 burpees

21 DB snatches (15/22.5 kg)

12 DB thrusters (15/22.5 kg)

SKILL/STRENGTH

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm

DONNERSTAG

// Benchmark

WORKOUT - BARBARA

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

ENDURANCE

//Same as CrossFit-Class

FREITAG

WORKOUT

7 rounds for reps:

1:00 max burpees

1:00 rest

STRENGTH/SKILL

Pre-workout strength

EMOM 6:

3 moderate heaving snatch balances or snatch balances

Post-workout skill

On a 10:00 clock:

Low-ring muscle-up practice

SAMSTAG

STRENGTH

10-10-10-10-10:

Bench press @70% of 1RM

GYMNASTICS

4 rounds:

10 V-ups

max unbroken Toes to bar

Rest 1:00

WORKOUT

10 rounds for time with a partner:

16/20-cal row

20 single-arm DB cleans (15/22.5 kg)

– Partners alternate full rounds.

SONNTAG

// Free Gym