WORKOUT KW32/2026

Welcome to August! All of the excitement of the 2026 CrossFit Games has wrapped, and we’re on to a new month. We’ll focus on gymnastics skills throughout August

MONTAG

WORKOUT

3 rounds for time:

800-m run

15 overhead squats (47/70 kg)

SKILL/STRENGTH

Post-workout

Accumulate:

10-20 skin-the-cats

DIENSTAG

WORKOUT

For time:

50 double-unders

50 AbMat sit-ups

5 strict muscle-ups

40 double-unders

40 AbMat sit-ups

4 strict muscle-ups

30 double-unders

30 AbMat sit-ups

3 strict muscle-ups

20 double-unders

20 AbMat sit-ups

2 strict muscle-ups

10 double-unders

10 AbMat sit-ups

1 strict muscle-up

SKILL/STRENGTH

Pre-workout skill

On a 10:00 clock:

Low-ring and strict muscle-up drills

// WEIGHTLIFTING

WORKOUT

5 sets x 1 Hang Snatch + 1 Snatch @ 75-80%

4 sets x 3 Snatch Balance @ 70-75%

4 sets x 4 Back Squat @ 82-85%

MITTWOCH

WORKOUT

Every 4:00 for 5 rounds:

Air bike/row/ski for sustained watts

– Use the first minute to see how high you can keep the watts for the entire minute.

– Rest the remaining time.

– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Back-lever practice

– Try to make it slightly more challenging than last time.

DONNERSTAG

WORKOUT - Community Cup Event 1

For time:

1,000-m row

then…

5 rounds of:

25 pull-ups

7 shoulder-to-overhead (38/61 kg)

SKILL/STRENGTH

On a 8:00 clock:

Build to a heavy 5-rep touch and go push jerk from the floor

– Athletes may NOT rest with the bar in the front rack between reps.

// ENDURANCE

WORKOUT

AMRAP 40

1000 M RUN

1000 M ROW

1000 M SKI

100 M FARMERS CARRY

FREITAG

WORKOUT

5 rounds for time:

30 med-ball cleans (6/9 kg)

20 ring dips

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Low-ring accessory work

SAMSTAG

// TEAM

STRENGTH/SKILL

For load:

Power clean

3-3-3-3-3

On a 5:00 clock:

L-sit skill work

WORKOUT

10 rounds for time with a partner:

30 KB swings (16/24 kg)

30-m bottoms-up KB carry (16/24 kg)

– Partners alternate rounds.

– Nonworking partner accumulates time in an L-sit hold.

SONNTAG

// FREE GYM!

WORKOUT KW31/2026

Welcome to July! It’s heavy loading month, and we can’t wait to kick it off strong.

MONTAG

WORKOUT

2 rounds, each for time:

1,600-m run

– Check your time and rest exactly that amount of time before starting the second round.

– Everyone must start Round 2 by the 22:00 mark.

SKILL/STRENGTH

Post-workout accessory:

GHD back extension/Jefferson Curls

DIENSTAG

WORKOUT

5 Rounds

10 Deadlifts (80/120 kg)

200M Run

30 Push Ups

40 Lateral Bar Hops

// WEIGHTLIFTING

WORKOUT

3 Sets x 3 reps Snatch @ 70-80%

2 Sets x 2 reps Snatch @ 80-87%

5 Sets x 5 Push Press @ 70–75%

5-3-3-2-2 Front Squat start @80% increase weight

MITTWOCH

WORKOUT

5 x 3:00 rounds for reps:

15/20-cal row

20 alternating hang DB snatches (15/22.5 kg)

Max DB-facing burpees

– Rest 1:00 between rounds.

– Use one dumbbell.

SKILL/STRENGTH

3 sets for quality:

8 dumbbell windmills/side

8 ATY raises

DONNERSTAG

WORKOUT

AMRAP 16:

2 legless rope climbs

4 power snatches (47/70 kg)

– Add 1 power snatch every round until time runs out.

SKILL/STRENGTH

Pre-workout strength

Every 2:00 x 5 rounds:

1 power snatch + 1 hang power snatch

– Build in load to workout weight or just above.

// ENDURANCE

WORKOUT

EMOM 36:

Minute 1: 15/12 Calorie Row/Ski

Minute 2: 15 Wall-Balls (6 kg / 9 kg)

Minute 3: 15/12 Calorie Ski/Row

Minute 4: 12 Burpees

Minute 5: 50 Double-Unders

Minute 6: Rest

FREITAG

WORKOUT

AMRAP 12:

24 double-unders

12 toes-to-bars

– Every 2:00, starting at :00, stop and perform 12 box jumps (61/76 cm).

– Pick up wherever you left off before each set of box jumps.

SKILL/STRENGTH

Pre-workout skill

Triple-under or crossover practice

SAMSTAG

STRENGTH/SKILL

For load:

Deadlift

3-3-3-3-3+

EMOM 10:

Min 1: 5-10 ring dips

Min 2: :20-:30 L-sit hold

WORKOUT

5 rounds for time with a partner:

20 DB hang power cleans (15/22.5 kg)

20 DB push presses

200-m DB farmers carry

– Share the work as desired.

– Use two dumbbells.

SONNTAG

// FREE GYM!

WORKOUT KW30/2026

Welcome to July! It’s heavy loading month, and we can’t wait to kick it off strong.

MONTAG

WORKOUT

AMRAP 10:

1 power snatch (43/61 kg)

1 push-up

2 power snatches

2 push-ups

3 power snatches

3 push-ups

etc.

SKILL/STRENGTH

Pre-workout strength

5 sets for load:

1 power snatch + 2 overhead squats

– Rest 2:00 between sets.

– Find a heavy set for today.

DIENSTAG

WORKOUT

10 rounds for time:

200-m run

1 legless rope climb (4.6/4.6 m)

1 rope climb (4.6/4.6 m)

// WEIGHTLIFTING

WORKOUT

3 Sets x 4 reps Clean & Jerk @ 60–70%

2 Sets x 3 reps Clean & Jerk @ 70–80%

5 Sets x 2 Split Jerk @ 70–80%

4 Sets x 5 Overhead Squats @ 70-75%

MITTWOCH

WORKOUT

5 rounds for time:

25/30-cal row/ski

30 AbMat sit-ups

SKILL/STRENGTH

Pre-workout skill

EMOM 8:

3-5 strict toes-to-bars

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

1-1-1-1-1-1-1

// ENDURANCE

WORKOUT

5 rounds for time

25 burpees

1000m run

50 air squats

Timecap: 45 minutes

FREITAG

WORKOUT

For time:

6-5-4-3-2-1

Thrusters (52/75 kg)

1-2-3-4-5-6

Wall walks

– Perform 30 double-unders after each round.

SKILL/STRENGTH

Pre-workout strength

For load:

3-3-3-3-3

Thrusters

– Build to working weight or just above.

– This should come from the ground, so emphasize a clean to start each set.

SAMSTAG

// TEAM

STRENGTH/SKILL

For load:

alternating back rack reverse lunge

5/5-5/5-5/5-5/5-5/5+

– Max reps on the last set.

EMOM 6:

Min. 1 | :30 double-unders

Min. 2 | :30 Handstand Flutter kicks

WORKOUT - BENCHMARK - PARTNER MARY

AMRAP 20 with a partner:

5 handstand push-ups

10 alternating single-leg squats

15 pull-ups

– Partners alternate after each movement.

SONNTAG

// FREE GYM!