WORKOUT KW2

Welcome to January! This month, we’ll focus on preparing athletes for the 2026 CrossFit Open.

MONTAG

WORKOUT

30-24-18-12-6 rep for time of:

Cal row/ski

Lateral burpees over the rower/Paralette/Double DB

Alternating DB snatches (15/22.5 kg)

SKILL/STRENGTH

Post-workout accessory

3 sets:

:20 top of the ring dip hold

:20 bottom of the ring dip hold

10 false grip ring rows

DIENSTAG

// FREE GYM!

MITTWOCH

WORKOUT

5 rounds for time of:

15 front squats (34/52 kg)

60 double-unders

SKILL/STRENGTH

Post-workout accessory

Accumulate:

50 weighted GHD hip extensions/weighted Barbell good mornings

DONNERSTAG

WORKOUT

3 rounds for time of:

800-m run

80 air squats

SKILL/STRENGTH

Post-workout accessory

Accumulate:

50 weighted AbMat sit-ups

ENDURANCE

TEST - 40:00

Run 400m

Burpees

20-19-18-17-16-......-1

FREITAG

WORKOUT

AMRAP 10:

1 power clean (56/84 kg)

1 bar muscle-up/C2B/Pull up

5/7-cal row/ski/bike

– Add one rep to power cleans and bar muscle-ups until time expires.

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 5 sets:

1 deadlift

1 clean pull

1 hang power clean

SAMSTAG

// TEAM

STRENGTH:

Deadlift

5-5-5-5-5+

SKILL

4 x 3:00 rounds for reps of:

200/250-meter ski

Max-reps unbroken handstand push-ups

WORKOUT

AMRAP 20 with a partner:

25 box jump-overs (51/61 cm)

25 power snatches (29/43 kg)

25 overhead squats (29/43 kg)

25 knees-to-elbows

25-cal bike/row/ski

– Step down from the box.

SONNTAG

// FREE GYM!