WORKOUT KW8

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

MONTAG

WORKOUT

Every 5:00 for 25:00:

400/500-m row or ski

15 overhead squats (29/43 kg)

– Rest the remainder of the 5:00

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 4 rounds:

1 power snatch + 2 overhead squats

DIENSTAG

// HEAVY DAY

WORKOUT

On a 15:00 clock:

Find a heavy single bench press

Bench press

3-3-3-3-3-3-3-3

– Lift 50-60% of heavy single loading.

SKILL/STRENGTH

Post-workout skill

Every 2:00 for 4 rounds:

5 med-ball push presses for max height

10 sumo deadlift high pulls from the high hang

then…

Accumulate:

100 light band tricep push downs

MITTWOCH

WORKOUT - OPEN 18.1

AMRAP 20:

8 toes-to-bars

10 single-DB hang clean and jerks (15/22.5 kg)

12/14-cal row/ski

– Perform 5 clean and jerks with one arm, and then switch.

DONNERSTAG

WORKOUT

For distance:

30:00 on any machine

STRENGTH/SKILL

Pre-workout skill

3 rounds:

1:00 front scale practice

1:00 back scale practice

// ENDURANCE

WORKOUT

40 minutes of row/ski

Every 5 minutes 30 double unders/0:30 of double under practice

FREITAG

WORKOUT

For time:

2-4-6-8-10

Bar muscle-ups

60-50-40-30-20

Double-unders

STRENGTH/SKILL

Pre-workout practice

2-3 attempts:

2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up

Post-workout test

1 set:

Max unbroken supinated grip chin over bar hold

then…

50 hollow rocks

SAMSTAG

// TEAM

STRENGTH

For load:

Deadlift 1-1-1-1-1

GYMNASTICS

3 sets for quality:

10 strict toes-to-bars

0:30 Handstand hold

WORKOUT

2 rounds for time with a partner:

50/60-cal row/ski

Double-DB walking lunges (45.7 m) (15/22.5 kg)

20 wall walks

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

SONNTAG

FREE GYM!