WORKOUT KW8

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 17.02.2025

WORKOUT

RX

For time:

400-m run

30 box jump-overs (51/61 cm)

400-m run

30 toes-to-bars

400-m run

30 double-DB thrusters (10/15 kg)

*If box jump-overs are not an option, substitute with box jumps.

SKILL/STRENGTH WORK

Post-workout

Accumulate:

30 DB renegade rows

DIENSTAG 18.02.2025

WORKOUT

RX

For time:

100 AbMat sit-ups

50 overhead squats (47/70 kg)

SKILL/STRENGTH WORK

Pre-workout

EMOM 10:

Build to a heavy complex:

1 snatch grip deadlift

1 snatch pull

1 snatch

1 overhead squat

MITTWOCH 19.02.2025

WORKOUT - BENCHMARK

RX

For time:

2,000-m row

SKILL/STRENGTH WORK

Post-workout

2 sets:

1:00 plank hold

50 Russian twists

DONNERSTAG 20.02.2025

WORKOUT

RX

For time:

50 hang power snatches (29/43 kg)

50 push presses

50 sumo deadlift high pulls

50 front squats

FREITAG 21.02.2025

WORKOUT - BENCHMARK

GRACE

RX

For time:

30 clean and jerks (43/61 kg)

SKILL/STRENGTH WORK

Post-workout

On an 8:00 clock:

Build to a heavy 3-rep power clean

SAMSTAG 22.02.2025

STRENGTH:

For load:

Back squat

5-5-5-5-5+

SKILL:

5 sets:

0:30 5-8 T2B variation

0:30 5-8 Pull-up variation

0:15 L-Sit hold

1:15 Rest

WORKOUT:

RX

For time with a partner:

20 synchronized burpees

20 rope climbs (4.6/4.6 m)

20 synchronized burpees

20 wall walks

20 synchronized burpees

20 muscle-ups

– Share the rope climbs, wall walks, and muscle-ups as needed.

SONNTAG 23.02.2025

FREE GYM!