WORKOUT KW6

Welcome to February! This month, we’ll continue to prepare athletes for the CrossFit Open, which begins on February 26.

MONTAG

WORKOUT

For time:

30 box jump-overs (61/76 cm)

150 air squats

1,600/2000 m row/ski

SKILL/STRENGTH

Post-workout accessory

8 rounds:

:20 hollow rock

:10 rest

DIENSTAG

// Heavy Day - Benchmark

WORKOUT - CrossFit Total

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

MITTWOCH

// Benchmark

WORKOUT - ELLEN

3 rounds for time:

20 burpees

21 DB snatches (15/22.5 kg)

12 DB thrusters (15/22.5 kg)

SKILL/STRENGTH

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm

DONNERSTAG

// Benchmark

WORKOUT - BARBARA

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3:00 between rounds.

ENDURANCE

//Same as CrossFit-Class

FREITAG

WORKOUT

7 rounds for reps:

1:00 max burpees

1:00 rest

STRENGTH/SKILL

Pre-workout strength

EMOM 6:

3 moderate heaving snatch balances or snatch balances

Post-workout skill

On a 10:00 clock:

Low-ring muscle-up practice

SAMSTAG

STRENGTH

10-10-10-10-10:

Bench press @70% of 1RM

GYMNASTICS

4 rounds:

10 V-ups

max unbroken Toes to bar

Rest 1:00

WORKOUT

10 rounds for time with a partner:

16/20-cal row

20 single-arm DB cleans (15/22.5 kg)

– Partners alternate full rounds.

SONNTAG

// Free Gym