WORKOUT KW7

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

MONTAG 10.02.2025

WORKOUT

RX

3 x AMRAP 4:

3 rounds:

15 KB swings (16/24 kg)

30 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.

SKILL/STRENGTH WORK

Pre-workout

EMOM 8:

:15 triple/double-under practice

DIENSTAG 11.02.2025

WORKOUT - HEAVY DAY

RX

Every 2:00 for 10 rounds for load:

10 box jumps (51/61 cm)

3 hang squat cleans

– Step down from the box.

MITTWOCH 12.02.2025

WORKOUT

RX

3 rounds for time:

400-m run*

21 sumo deadlift high pulls (29/43 kg)

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

SKILL/STRENGTH WORK

Pre-workout

EMOM 5:

3-5 sumo deadlift high pulls

DONNERSTAG 13.02.2025

WORKOUT

RX

AMRAP 15:

3-6-9-12.. etc.

Pull-ups

Bar-facing burpees

Push jerks (38/52 kg)

FREITAG 14.02.2025

WORKOUT

RX

7-6-5-4-3-2-1 reps for time of:

Bar muscle-ups

– Row 150 m after each round.*

*If rowing is not an option, substitute with skiing for the same distance.

SKILL/STRENGTH WORK

Post-workout

3 sets:

10-20 weighted sit-ups

SAMSTAG 15.02.2025

STRENGTH:

For load:

3-3-3-3-3

Front squat

SKILL:

EMOM 8:

0:15 double unders practice

WORKOUT:

RX

3 rounds for time with a partner:

50 KB sumo deadlift high pulls (16/24 kg)

40 toes-to-bars

30 handstand push-ups

– One partner works at a time; share work as desired.

SONNTAG 16.02.2025

FREE GYM!