WORKOUT KW33

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

5 sets, each for time:

15 box jump-overs (51/61 cm)

12 DB deadlifts (15/22.5 kg)

9 DB hang power cleans

6 DB shoulder-to-overheads

– Rest exactly 2:00 between sets.

– Use two dumbbells.

SKILL/STRENGTH

Pre-workout skill

On an 8:00 clock:

Build up to a high box jump

DIENSTAG

// BENCHMARK

WORKOUT

For time:

5,000-m row/ski

// WEIGHTLIFTING

5 sets x 1 Pause Clean + 1 Split Jerk @ 75-85%

4 sets x 2 Power Clean + 2 Push Press @ 70-80%

4 sets x 3 Front Squat @ 85%+

MITTWOCH

WORKOUT

For time:

Single-DB walking lunge (61 m) (15/22.5 kg)

20 deficit strict handstand push-ups (2/4 in)

Single-DB walking lunge (45.7 m)

15 deficit strict handstand push-ups

Single-DB walking lunge (30.5 m)

10 deficit strict handstand push-ups

Single-DB walking lunge (15.2 m)

5 deficit strict handstand push-ups

SKILL/STRENGTH

Pre-workout skill

Deficit strict handstand push-up progressions/strength assessment

DONNERSTAG

// Community Cup Event 2

WORKOUT

For max load:

1-rep-max back squat

1-rep-max press

1-rep-max deadlift

// ENDURANCE

WORKOUT - BENCHMARK - “LGOP”

For time, in teams of 2-4:

1,940-m run (together)

250 air squats (split reps)

48 burpees (split reps)

509-m run with one plate (together, share the plate) (15/20 kg)

101 push presses (34/52 kg) (split reps)

11 pull-ups (each athlete)

82 power cleans (34/52 kg) (split reps)

FREITAG

WORKOUT

For reps:

1:00 double-unders

1:00 snatches (56/84 kg)

2:00 double-unders

2:00 snatches

3:00 double-unders

3:00 snatches

– Power or squat snatch.

SKILL/STRENGTH

Pre-workout strength

5 sets for load:

1 snatch grip deadlift

1 snatch pull

1 snatch

– Rest 2:00 between sets.

– Find a heavy set for today.

SAMSTAG

// FREE GYM!

SONNTAG

// FREE GYM!