WORKOUT KW6

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Sunday 02.03.2025!

MONTAG 03.02.2025

WORKOUT

RX

5 rounds for time:

750-m row/ski

30 sit-ups

15 handstand push-ups

DIENSTAG 04.02.2025

WORKOUT

RX

10 rounds for time:

3 power cleans (52/75 kg)

15 wall-ball shots (6/9 kg) (2.7/3 m)

MITTWOCH 05.02.2025

WORKOUT

RX

AMRAP 7:

5 overhead lunges (34/52 kg)

7 KB swings (24/32 kg)

7/9-cal row/ski

SKILL/STRENGTH WORK

Post-workout

EMOM 8:

2 heaving snatch balances

– Use a weight that you can strict press behind the neck.

DONNERSTAG 06.02.2025

WORKOUT

RX

For time:

400-m run

15 box jump-overs (61/76 cm)

30 pull-ups

800-m run

30 pull-ups

15 box jump-overs (61/76 cm)

400-m run

*If box jump-overs are not an option, do box jumps instead.

*If running is not an option, substitute with row/ski for the same distance.

SKILL/STRENGTH WORK

Post-workout

Accumulate:

50 banded good mornings and 1:00 of plank hold in as few sets as possible

FREITAG 07.02.2025

WORKOUT - HEAVY DAY

RX

For load:

Bench press

3-2-2-1-1-1

SKILL/STRENGTH WORK

Post-workout

8 sets:

:10 L-sit holds

:20 rest

SAMSTAG 08.02.2025

STRENGTH:

For load:

5 sets:

10 back squats

– Rest 2:00-3:00 between sets.

SKILL:

EMOM 10:

2-4 bar muscle-ups/C2B/pull-ups

WORKOUT:

RX

For time with a partner:

300-cal row/ski

– One partner works at a time.

– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

SONNTAG 09.02.2025

FREE GYM!