WORKOUT KW10
- vor 3 Tagen
- 2 Min. Lesezeit
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
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