WORKOUT KW34/2026

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

For time:

50 pull-ups

50 hang squat cleans (29/43 kg)

50-cal row

SKILL/STRENGTH

Pre-workout strength

5 sets for load:

1 clean-grip deadlift

1 clean pull

1 squat clean

– Rest 2:00 between sets.

– Find a heavy set for today.

DIENSTAG

WORKOUT

21-18-15-12-9 reps for time of:

DB bench presses (15/22.5 kg)

Hand-release push-ups

– Use two dumbbells.

SKILL/STRENGTH

Post-workout skill

100 ft of each for 2 sets:

Single-arm overhead DB carry, right

Single-arm DB farmers carry, right

Single-arm overhead DB carry, left

Single-arm DB farmers carry, left

// WEIGHTLIFTING

WORKOUT

EMOM 10: 1 Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat @60-70%

Every 2:30 for 15:00:

1–2: 2 Hang Squat Snatches @ 75%

3–4: 2 Squat Snatches @ 80–82.5%

5–6: 1 Squat Snatch @ 85–87.5%

5 sets x 3 Snatch Push Press + 1 Overhead Squat @80-85% (from OHS)

MITTWOCH

WORKOUT

3 rounds for time:

30 med-ball sit-ups

30 med-ball box step-ups (51/61 cm) (6/9 kg)

400-m med-ball run

DONNERSTAG

// Community Cup Event 3

WORKOUT

For total reps:

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max power snatches (43/61 kg)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max overhead squats (43/61 kg)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max squat snatches (43/61 kg)

– Tiebreak is total power snatch reps.

– 1 shuttle is 25 ft down and back.

// ENDURANCE

WORKOUT

800 m run

40 Burpees

800 m run

80 Lunges

800 m run

50 Push-ups

800 m run

40 Devil press

800 m run

FREITAG

WORKOUT

For time:

:30 L-sit hold

20 deadlifts (102/143 kg)

:30 L-sit hold

40 bar-facing burpees

:30 L-sit hold

20 deadlifts

:30 L-sit hold

SKILL/STRENGTH

Post-workout skill

3 sets each for distance:

3 broad jumps

SAMSTAG

// TEAM

STRENGTH/SKILL

For load:

Split jerk

1-1-1-1-1-1-1

3 sets:

10 Bulgarian split squats/leg

WORKOUT

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal row

20 burpees over the rower

10 power cleans (47/70 kg)

SONNTAG

// FREE GYM!