WORKOUT KW11

Welcome to March! This month, we’ll focus on skill development.

MONTAG

// HEAVY DAY

WORKOUT

1 rep on the minute of:

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

SKILL/STRENGTH

Post-workout conditioning

5 sets:

:20 row or ski, conversation pace

:20 row or ski, moderate pace

:20 row or ski, fast pace

DIENSTAG

WORKOUT

4 rounds for reps:

:40 double-DB push presses (15/22.5 kg)

:20 rest

:40 double-DB deadlifts

:20 rest

:40 double-unders

:20 rest

SKILL/STRENGTH

Post-workout strength

Accumulate:

20 kipping pull-ups

15 strict pull-ups

10 weighted strict pull-ups

MITTWOCH

WORKOUT

For time:

400-m run

30 toes-to-bars

400-m run

10 wall walks

400-m run

30 toes-to-bars

400-m run

SKILL/STRENGTH

Post-workout accessory

3 sets:

10 good mornings

– Build in load, but only as quality mechanics allow.

DONNERSTAG

WORKOUT

Every 3:00 for 10 sets:

250-m row or ski (choose one machine for the whole Workout)

– Rest the remainder of each interval.

SKILL/STRENGTH

Post-workout accessory

1 set:

200-m double-KB front-rack carry or sandbag carry at the chest

// ENDURANCE

WORKOUT

10 sets for time:

500/600-meter row or ski (switch every round)

15 unbroken Wall balls 6/9 kg

:30 rest

FREITAG

// CROSSFIT OPEN

WORKOUT

Open Workout 26.3

SAMSTAG

// TEAM

GYMNASTICS

4 SETS

5-20 (C2B) Pull-Ups

Rest 20s

5-20 Toes-to-Bar

Rest 20s

30-70 Double Under

Rest 60s

STRENGTH/CONDITIONING:

3 SETS

20 Unbroken Dual DB Thruster

WORKOUT

For time with a partner:

800-m run

Handstand walk (45.7 m)

30 Russian KB swings (24/32 kg)

400-m run

30 strict handstand push-ups

30 Russian KB swings

200-m run

30 hand-release push-ups

30 Russian KB swings

– Run together; syncro the rest.

SONNTAG

// FREE GYM

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