WORKOUT KW7

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

MONTAG

WORKOUT

EMOM 20:

Min. 1 | Max strict pull-ups

Min. 2 | Max strict ring dips

Min. 3 | Max AbMat sit-ups

Min. 4 | Rest

SKILL/STRENGTH

Post-workout accessory

3 sets:

12 single-leg kettlebell or dumbbell deadlifts/leg

– Rest as needed between sets.

DIENSTAG

WORKOUT - OPEN 11.3

AMRAP 5:

1 squat clean (47/75 kg)

1 shoulder-to-overhead

SKILL/STRENGTH

Post-workout strength

On a 10:00 clock:

Build to a heavy clean and jerk

MITTWOCH

WORKOUT

4 sets for max reps:

On a 3:00 clock:

400/500-m row

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

– Rest 3:00 between sets.

SKILL/STRENGTH

Post-workout accessory

4 sets:

:30 Russian twists

:30 rest

– Use a med ball or dumbbell, if desired.

DONNERSTAG

WORKOUT

For time:

100 double-unders

10 snatches (43/61 kg)

80 double-unders

8 snatches (47/70 kg)

60 double-unders

6 snatches (52/79 kg)

40 double-unders

4 snatches (56/84 kg)

20 double-unders

2 snatches (61/93 kg)

STRENGTH/SKILL

Pre-workout strength

5 sets:

1 snatch deadlift with a pause at mid-thigh

1 snatch pull

1 hang snatch

– Build to a heavy set of the complex.

// ENDURANCE

WORKOUT

4 x AMRAP 10

00:00-10:00

200m Ski, non-working partner holds a plank

10:00-20:00

15 Box step ups, partner B does kettlebell swings

20:00-30:00

10 Burpees, non-working partner holds a hollow hold

30:00-40:00

15/20 cal row, non-working partner holds a wall sit

FREITAG

WORKOUT

For time:

15-12-9-6-3

Deadlifts (70/102 kg)

30-24-18-12-6

Bar-facing burpees

STRENGTH/SKILL

Pre-workout strength

5 sets:

5 deadlifts

– Build in load.

SAMSTAG

// TEAM

STRENGTH:

4 sets for load:

1:00 double kettlebell front-rack hold

15 barbell sumo stance good mornings

GYMNASTICS

AMRAP 6:

5 deficit handstand push-ups

:20 L-sit hold

WORKOUT

3 rounds for time with a partner:

30 toes-to-bars, non-working partner holds a handstand against a wall

45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar

60 overhead med-ball lunges, non-working partner holds a side-plank

– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.