WORKOUT KW3

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

MONTAG

WORKOUT

For time:

400-m row/ski

50 DB bench presses (15/22.5 kg)

400-m row/ski

50 ring push-ups

400-m row/ski

50 hand-release push-ups

400-m row/ski

SKILL/STRENGTH

Post-workout accessory

Every 2:00 x 4 sets:

10 single-arm DB rows/side

DIENSTAG

WORKOUT - GRACE

For time:

30 clean and jerks (43/61 kg)

SKILL/STRENGTH

Pre-workout strength

Every 1:30 for 6 sets:

Sets 1 and 2: 3 power clean and jerks

Sets 3 and 4: 2 power clean and jerks

Sets 5 and 6: 1 power clean and jerk

– Build to loads above the intended workout weight for the day.

MITTWOCH

WORKOUT

2 rounds for time of:

20/25 cal

30 single-leg squats

20/25 cal

90 step-ups (51/61 cm)

– Complete the calories on any machine.

SKILL/STRENGTH

Pre-workout accessory

Every 1:30 for 4 sets:

6 alternating single-leg broad jumps

– Land on two feet.

DONNERSTAG

WORKOUT

Every 4:00 x 4 sets:

8 hand-release deadlifts

Farmers carry (61 m)

SKILL/STRENGTH

Post-workout accessory

2 rounds:

1:00 banded or bodyweight good mornings

:30 side plank/side

// ENDURANCE

WORKOUT

2 Rounds

4:00 per station

30 Box Step ups into max cal row

30 Burpees to target into max cal ski

30 wall balls 6/9 into max cal row

30 dball ground to overhead 10/20 into max cal ski

30 weighted lunges 10/20 into max cal row

FREITAG

WORKOUT - OPEN 20.2

AMRAP 20 minutes:

4 DB thrusters (15/22.5 kg)

6 toes-to-bars

24 double-unders

– Use two dumbbells.

SAMSTAG

STRENGTH

Every 3:00 for 5 sets:

5 push presses

AMRAP 5

Max strict pull-ups

– Every time you break perform a 9.1-m high-hips bear crawl

WORKOUT

For time with a partner:

800-m run

then…

10 rounds of:

10 double-DB power cleans (15/22.5 kg)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

SONNTAG

// FREE GYM!