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!