WORKOUT KW5

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

MONTAG

WORKOUT

21-15-9 reps for time:

Double-DB box step-overs (15/22.5 kg) (51/51 cm)

Chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout accessory

4 sets:

:30 handstand hold

– Perform freestanding handstand holds if possible.

DIENSTAG

WORKOUT

AMRAP 8:

50 double-unders

8 strict handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

15-20 reps GHD sit-ups

MITTWOCH

WORKOUT

For time:

10-8-6-4-2

Front squats (56/84 kg)

20-16-12-8-4

Lateral burpee over the bar

10-8-6-4-2

Power cleans (56/84 kg)

SKILL/STRENGTH

Pre-workout strength:

Every 2:00 for 5 sets:

3 power cleans

3 front squats

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

5-5-5-5-5

// ENDURANCE

WORKOUT

For Time:

500m row/ski

25/25 Sandbag/Dball backstep lunges

500m row/ski

25/25 Gorilla row

500m row/ski

80m Burpee Broad Jumps

500m row/ski

200m Farmers Carry 16/24kg

500m row/ski

100m weighted Lunges 10/20kg

500m row/ski

100 Wall balls 4/6kg

FREITAG

WORKOUT

3 rounds for time:

400/500-m row

40 AbMat sit-ups

30 alternating DB snatches (15/22.5 kg)

STRENGTH/SKILL

Pre- and post-workout accessory

1 set:

Max strict pull-ups

– Perform one set before and one set after the workout

SAMSTAG

// TEAM

STRENGTH:

EMOM 8

6 Back squats @70%-75%

GYMNASTICS

4 rounds:

Max unbroken double unders (stop at 100)

max unbroken handstand pushups

Rest 1:00

WORKOUT

AMRAP 20 with a partner:

50 cal. row/ski/bike

100 KB swings (24/32 kg)

20 wall walks

– Split work as needed; 1 partner works at a time.

SONNTAG

// FREE GYM!